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| WOD Blog |
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WOD Blog
 | Fri, Jul 12 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 (82 days ago) |
Friday July 12 2019 BFF Team Version(Time) Friday July 12 2019 Snatch Primer 3 Sets of 3 - Snatch Grip Sotts Press - https://www.youtube.com/watch?v=a-iuHd5iZTU Followed by… 3 Sets: 3 Snatch High Pulls 3 Snatch Balances Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch. Barbell Cycling - Snatch On the 2:30 x 3 Sets: 3-Position Power Snatch 3-Position Squat Snatch 60% of 1RM Snatch This complex involves a total of (6) repetitions. As it flows in full: 1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor) 1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor) Stamina Squats - High Repetition 2 Rounds: 12 Back Squats – 60% of 1RM Back Squat 'BFF' (Team Version) Teams of 2 Ascending Ladder for 15 Minutes 3-6-9-12-15... Row Calories Kettlebell Swings 53/35 Wallballs 20/14 Partner completes the *full round* before switching, and each partner goes through the same repetition scheme in full before moving on. |
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