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WOD Blog
 | Mon, Apr 22 2019 |  |
 | 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 (23 days ago) |
Monday April 22 2019(Time) Monday, April 22, 2019 Group Warmup/Skill Snatch Primer - Sotts + Complex 3 Sets, at a light load: 3 Snatch Grip Sotts Presses - Video 3 Overhead Squats Loads are in the very light range - 20-35% of our estimated 1RM Snatch Followed by… 3 Sets of 1 Snatch Complex - Video 1 Pausing Snatch Grip Deadlift (2s just below knee) 1 Low-Hang Squat Snatch 1 Overhead Squat 45% 50% 55% Squat Snatch Complex On the 1:30 x 5 Sets: 1 Hang Squat Snatch (knees) (find the vertical shin position by driving hips back) 1 Low-Hang Squat Snatch (2” from floor) 60% 64% 68% 72% Set #5- Build to a heavy complex for the day. WOD: 'Destiny's Child' 15-12-9: Power Snatch 95/65 (55+ 65/45) Box Jump Overs (24'/20') Directly into… 15-12-9: Overhead Squats 95/65 (55+ 65/45) Barbell-Facing Burpees Recovery 3 Rounds: 3:00 Recovery Bike or Row Max Set of Strict Pull-Ups 50' Front Rack Dumbbell Walking Lunge (2 dbs – choose weight) Rest 2:00 between. |
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