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WOD Blog
 | Mon, Oct 1 2018 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (29 days ago) |
Monday October 1 2018(Time) Monday, October 1, 2018 Oly: Week 4 TEMPO OVERHEAD SQUAT This is our 4th and final week of this specific progression. Focus is still on positioning but today should be the heaviest so far. 5:00 EMOM 1 Tempo Overhead Squat 1 Overhead Squat Work to 70% of 1 RM OHS SNATCH Our purpose here is form and getting in some quality rep volume 6:00 EMOM 3-Position Power Snatch (High hang PS, Hang PS, PS floor) 3-Position Squat Snatch (High hang SS, Hang SS, SS floor) 1 set = 6 Reps. Start at 50% and work up to 60% Looking for quality reps all the way through Strength: BACK SQUAT 12:00 on the clock 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% Go 5-10# above listed weight if possible PARTNER WOD: 10-9-8-7-6-5-4-3-2-1 Dumbbell Snatches 50/35 (scale: 35/20) Hand Release Pushups 15:00 TIME CAP * Athletes work one at a time, alternating after each round. |
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