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So I was hoping that you would all start posting your workouts here on the blog each day you come in. It will help me to see how everyone is progressing that way I can give you the best attention I can. This is not mandatory so do not feel obligated. It’s just a way for me to see how everyone is doing. Also, there might be some of you who would like to see how your fellow athletes in the CFN community are doing.

Thanks 🙂

A. Snatch + Hang Snatch below the knee – 1+2 x 4; 70-75%
B. Clean & jerk – 3-3-3; 70%, not touch n go
If you are still working on perfecting the technique of your snatch and clean and jerk don’t worry about the rep schemes or percentages here, just use this time to practice and go by feel.
C. WOD choices:

10 min cap for Alpha and Bravo

“Alpha”
1-2-3-4-5
Clean Thrusters@165/110
15-12-9-6-3
burpees

“Bravo”
1-2-3-4-5
Clean Thrusters@115-135/80-95
15-12-9-6-3
burpees

“Charlie”
AMRAP 8
15 Clean Thrusters@95-65
15 burpees

“Delta”
AMRAP 8
10 Thrusters@65/45-55
10 burpees