Wednesday 12.13.2017

Posted in
Anderson representing CFNH with some barbell cycling at the Winter Defroster this past weekend. Nice work, freaks!

Warm-up Drills
I. Jump Rops 3 sets :45 x :15 rest
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload every :90 for 10 rounds.

2 x Overhead Squat

Notes: Increase weight every 1-2 sets as able.

Post loads to comments.

“Concentrated Burn”
Complete as many rounds and reps as possible in 8 minutes of
15 x Wallball (20/14lbs)
30 x Double-unders

Post scores to comments.

ROMWOD: “Consistency”

Samy Daghir

4 thoughts on “Wednesday 12.13.2017”

  1. Overhead Squats: 120×2. Not even close to what I could OHS on a good day, but first time in about 3 months that I’ve not had any shoulder pain with that movement.

    Concentrated Burn: 4 + 15 rx


Leave a Comment