“C.F.G. EVENT 4B” WOD 9/24/21

“C.F.G. EVENT 4B” WOD 9/24/21

WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
5 Hang Split Clean
Then:
Mobility

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WIN
SKILL:
3 Sets
6e Wall Facing Shoulder Taps
20 Weighted V-Ups
LIFT:
Push Jerk + Split Jerk
7 x 1+1
*Build to a heavy complex.
WOD:
“C.F.G. EVENT 4B”
For Time
10-8-6-4-2
Wall Walks
Thrusters (135/95)
*10 Min. Cap

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FIT
SKILL:
3 Sets
20 Sec. Elevated Hollow Hold
20 Weighted V-Ups
LIFT:
Push Press
5 x 4
*Build heavier then week 3.
WOD:
For Time
10-8-6-4-2
Wall Walks
*10 Wall Ball (20/14) after each round.
**Scale the Wall Walks like in the Open as needed.
***10 Min. Cap

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AT HOME
SKILL:
3 Sets
6e Wall Facing Shoulder Taps
20 Weighted V-Ups
LIFT:
DB/KB Push Press
4 x 15
*Use what you got.
WOD:
For Time
10-8-6-4-2
Wall Walks
*15 Jumping Squats after each round.
**Scale the Wall Walks like in the Open as needed.
***10 Min. Cap