Mon 3 Nov

Posted: November 2, 2014 by ollyoz in Uncategorized

So beings a strength bias period, this is preparing towards the Individual Throwdown 18th Nov.  An eight week programme then we test again, the tests are going to be slightly different, with the main lifts still there.  Expect a heavy element or skill with a met con of varying length to compliment the strength or skill.

CFK Warm Up


3×3 Thrusters for load – scale this with 3×6 Front Squat, focus on form and position – pause at the lowest point on the move.


Five rounds of:
15 Burpees
2 KB Thrusters (1 in each hand) – 16/12kg
1 KB GTOH 16/12kg

  1. ollyoz says:

    Thruster 3×3 @ 70/75/75
    WOD : 5:43

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