CF and Burn WOD – Monday 11/4

So Friday Night Lights was fun…

Spend 2 minutes in Z1
Then, 3 rounds
20t walking lunges
:20 hollow hold

Couch stretch for 1:00 each side
Ankles and wrists

CF and Burn Strength
12 min EMOM
Evens – 10t front rack lunges
Odds – 20t plank hold, DB drag through
Burners should use DB’s, CrossFitters should use a heavy barbell.
The lunges are your quad-dominant lift for the week. Meaning there will be no front squats or squat cleans this week. So grow your sticks in today’s strength. Make the barbell as heavy as possible and really challenge yourself.

CF and Burn WOD
“Up Front Pressure”
:30 at each station for reps
Hang cleans (135/95#)(115/75#)
Air squats
Cals AB
Rest 1:30, x5
*Burners sub Russian KBS for hang cleans
Intended stimulus – sprints! Make sure you have set this one up so that you can work hard for every :30 at a time, however, remember that it isn’t sprint and rest back to back. You will be working for 2:00 before you get a break. So treat it as such. They are not :30 sprints, rather they are 2:00 sprints. Make sure the weight on the bar allows you to move as efficiently as you are in the squats, so think a moderate weight.

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