WOD Blog

Mon, May 20 2019

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Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (22 days ago)

Monday May 20 2019 Hot Air


(Time)
Monday, May 20, 2019

Back Squat:
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 78%
On the 6:00... 1 Rep @ 88%
On the 8:00... 3 Reps @ 81%
On the 10:00... 1 Rep @ 91%

For the next three weeks, we will be building inside this specific wave scheme, building in percentages. All repetitions are taken from the rack.

Power Snatch Technique:
6:00 Alternating EMOM
0 – 1:00 3 Snatch Grip Push Jerks - Video
1 – 2:00 3 Muscle Snatches (no redip) - Video
And so on..

WOD:
'Hot Air'
On the 5:00 x 3:
30 Air Squats
15/12 Calorie Row 12/9 bike 200m run
7 Power Snatches RX 115/85  55+ 95/65

Time remaining in each 5:00 window after completion is rest.



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