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CFGV WOD

Saturday

Metcon:

[OPEN + PERFORMANCE]

For Total Reps:

As Many Reps as Possible in 5 Minutes: Max Calorie Row

Rest 5 Minutes

As Many Reps as Possible in 4 Minutes: Max Power Cleans (155/105)

Rest 4 Minutes

As Many Reps as

December 8, 2023

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Friday

Strength:

Banded Bench Press

40% + 25% Band Tension 

9 x 3

3 Grips (Sets 1-3 Narrow, 4-6 Medium, 7-9 Wide)

New Set Every 1:00

 

Metcon:

[OPEN]

10 Rounds

For Time:

2 Muscle-Ups (Bar or Ring)

4 Strict Handstand

December 7, 2023

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Thursday

Metcon:

[OPEN + PERFORMANCE]

As Many Rounds and Reps as Possible In 20 Minutes:

2 Single Arm Alternating Devil’s Press (50/35)

4 Single Dumbbell Alternating Dumbbell Box Step-ups (24/20”) (50/35)

4 Single Arm Alternating Devil’s Press

8 Single Dumbbell Alternating

December 6, 2023

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Wednesday

Metcon:

[OPEN]

As Many Rounds and Reps As Possible In 15 Minutes:

50 Double Unders

:15 Single Arm Hang, Right Arm

5 Barbell Turkish Get-up (45/35) (Left Arm)

:15 Single Arm Hang (Left Arm)

5 Barbell Turkish Get-up (Right Arm)

December 5, 2023

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Tuesday

Strength:

Power Snatch:

  • 7 sets of 1 Rep
  • New Lift Every 1:30
  • Build to a heavyish single for the day
  • Use this to assess where you lift is at while leaving a little bit on the board to improve upon

December 4, 2023

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Monday

Strength:

Banded Back Squat

40% + 25% Band Tension 

9 x 3

New Set Every 1:00

 

Metcon:

[OPEN]

7 Rounds 

For Time:

10 Wallball-20/14-10/9

10 Toe to Bar

*80’ Farmers Carry After Each Set (70/44’s)

 

[PERFORMANCE]

7 Rounds 

December 3, 2023

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Sunday

Metcon:

[OPEN]

Tabata Mash-Up

8 Rounds:

:20 Work

:10 Rest

For Reps:

#1 Bike Calories

#2 Russian Swings (70/44’s)

#3 GHD Sit-Ups

#4 Suitcase Reverse Lunges (50/35’s)

#5 Ball Slams (40/30’s)

  • Rotate Each Interval

 

[PERFORMANCE]

Tabata Mash-Up

8 Rounds:

December 2, 2023

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Saturday

Metcon:

[OPEN + PERFORMANCE]

17.5 

10 Rounds 

For Time:

9 Thrusters (95/65)

35 Double-Unders

(20 min cap)

 

[FITNESS]

10 Rounds 

For Time:

9 Thrusters (75/55)

50 Single-Unders

(20 min cap)

December 1, 2023

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Friday

Hot For The Holidays Partner Version:

As Many Calories as Possible In 18 Minutes

Partner #1 10 Burpee Pull-Ups

Partner #2 Bike as Many as Calories as Possible

  • When Partner #1 Finishes The Burpee Pull-Ups It Initiates The Switch
  • Score

November 30, 2023

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Thursday

Power Clean

7 x 1

– New Lift Every 1:30

– Build to a heavyish single for the day

– Use this to assess where you lift is at while leaving a little bit on the board to improve upon

November 29, 2023

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