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WOD Blog
 | Fri, Jul 19 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 (87 days ago) |
Friday July 19 2019 Scarface(Time) Friday July 19 2019 No 5:30 pm evening class today. Just the 5:30 am morning class. Snatch Technique 3 Sets of 3: Snatch High Pulls 3 Sets of 1 Complex: 1 Power Snatch 1 Squat Snatch Snatch High Pulls - 50-55-60% Snatch Complex - 50-55-60% All percentages based off 1RM Snatch. Squat Snatch On the 2:00 x 7 Sets: 25' HS Walk of :30s Practice (whichever first) 6 Toes to Bar or 3 RMU 1 Squat Snatch Start at 70% of our estimated 1RM, steadily building to a heavy for the day. Overhead Squat Following our final squat snatch, take 5:00 to build to a heavy 10-Rep OHS for the day. 'Scarface' 2 Rounds: 8 Power Snatches RX 135/95 RX+ 155/105 55+ 115/85 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches RX 115/80 RX+ 135/95 55+ 95/65 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches RX 95/65 RX+ 115/80 55+ 75/55 8 Bar Facing Burpees Score is total time for all (6) rounds of completion. |
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