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| WOD Blog |
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WOD Blog
 | Mon, Nov 5 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 (31 days ago) |
Monday Nov 5 2018 1 RM Squat Snatch(Reps) Monday, November 5, 2018 We're maxing out on Snatch today! Oly: SNATCH 8:00 EMOM 0:00 – 3:00 EMOM Snatch Complex 1 Snatch High Pull (from floor – add speed at knee) 2 Hang Squat Snatch Work up to 55% 3:00 – 8:00 EMOM 1 Squat Snatch 60% - 80% and go up about 5% each minute Off the Clock Work up to 1RM Squat Snatch Strength: BACK SQUAT 3@70% 3@80% 12 rep Max WOD: 12:00 AMRAP 30 DUS 10 DB Power Cleans 30 DUS 10 DB Hang Squat Cleans 30 DUS 10 DB Push Presses 30 DUS 10 DB Reverse Lunges 30 DUS 10 DB Thrusters Rx 53/35 55+ RX 35/20 |
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