WOD & News

Another fully packed CCF Super Saturday to help you earn your rest tomorrow! Today's program: - CCF Barbell (Program in CCF Performance) - Class (program below) - CCF Skill Saturday: ROPE CLIMB TECHNIQUE!
  • A. The 440:
    With a Partner, 20-18-16.... 6-4-2 reps For Time of:
    - Toes To Bar
    - Dumbbell Snatches (22.5/15kg)
    - Wall Balls
    - Ski
    - Bike
    - Row Erg Cals
Another fully packed CCF Super Saturday to help you earn your rest tomorrow! Today's program: - CCF Barbell (Program below) - Class (program in CCF Fitness) - CCF Skill Saturday: ROPE CLIMB TECHNIQUE!
  • A. CCF Official Clean & Jerk Warm Up:
    3 sets to "Heavy":
    - CCF Official Clean & Jerk Warm Up
  • B. Clean and Front Squat:
    Build to Heavy:
    - 1 High Hang Squat Clean
    - 2 Front Squat
    - 1 Jerk
  • C. Clean Pull Complex:
    5 sets @ 100-110% of 1RM Clean (from riser):
    - 1 Clean Lift Off
    - 1 Clean Pause Pull
    - 1 Hang Clean Pull
A-C coached in our CCF Barbell Club as usual. If you feel that rope climb technique needs some attention, then the CCF Skill Saturday is for you!
  • A. CCF Official Clean & Jerk Warm Up:
    3 sets to "Heavy":
    - CCF Official Clean & Jerk Warm Up
  • B. Clean and Front Squat:
    Build to Heavy:
    - 1 High Hang Squat Clean
    - 2 Front Squat
    - 1 Jerk
  • C. Clean Pull Complex:
    5 sets @ 100-110% of 1RM Clean (from riser):
    - 1 Clean Lift Off
    - 1 Clean Pause Pull
    - 1 Hang Clean Pull
  • D. "The 440":
    With a Partner, 20-18-16.... 6-4-2 reps For Time of:
    - Toes to Bar
    - Dumbbell Snatches (22.5/15kg)
    - Wall Balls
    - Ski
    - Bike
    - Row Erg Cals

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