6/8/2018 CFNL WOD

Strength:
Bench Press
4 sets 2 reps
@ 85/90/90/90% 1RM
Rest 2-3mins
No Max Reps
(Spotters must be used)

Then..

Press (Deload)
3 sets 5 reps @ 75% 1RM
Rest 90secs
No Max Reps

WOD 1:
For time:
Row, 400 m
— then —
5 rounds of:
15 Push-ups
2 Front Squats, 100/70 kg
(9min cap)

-Racks to be used
-Front Squat should be between 85-90% 1RM

WOD 2:
Complete as many rounds as possible in 4 mins of:
Bear Crawls, 2 x 10 m
5 Chest-to-bar Pull-ups
20 Floor Bench Press, 35/25 kg
5 Chest-to-bar Pull-ups

Share this page:-