Monday 01.20.2020

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CFNH will be open Normal Hours
Monday January 20th
as the nation observes
Martin Luther King Jr. Day.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 9
Against a 20:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from last Monday)


  1. The warm-up section above is only a guideline for training warm-ups at this point in the program. Modify Warm-up sets and reps as necessary to facilitate the increased weights of today’s Week 9 Back Squat workload.
  2. Final week of weight building, next week is a deload week for Back Squat, the following week we will retest our 5RM.
  3. Additional note regarding Deadlift training day; week 9 Deadlift 5×5 is on Thursday as we will be honoring Sgt. Miles on Friday with a Hero WOD in his name.

Post scores to comments.

“Frost Heave”
10:00 AMRAP (as many round/reps as possible)
10 x Toes-to-Bar
15 x American Kettlebell Swings (24/16kg)
30 x Double-unders


  1. Scaling for Double-unders is 60 x Single-unders or 20 x attempts hit/miss.
  2. Hanging Knee Raises or V-ups will be the basis of scaling options at 1:1 repetitions for the Toes=to-Bar movement.
  3. Scale AKB Swing weight as necessary.
  4. Rx+ options are an increased AKB Swing weight of 32/24kg and execution of all sets/reps unbroken before proceeding through to the next task in the AMRAP. Get some, freaks!

Post scores to comments.

Samy Daghir

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