CFO Class: Snatch

On 30s x 5mins

1 Squat Snatch @ 70%+

Hitting some tempo singles today where athletes will hit every set at 70%. Today is not about maxing out but rather executing sound mechanics with heavy weight and under a little bit of added stress from the clock. Getting into a rhythm with the clock makes this fun and effective, feeling pressured and working against the clock yeilds the opposite.
CFO Class: MetCon

For time:

50 cal Bike

6 rounds of the couplet:
30 Double unders
15 Snatches 75/55lbs

50 Cal Row

The first 50 cals in today’s wod, should look completely different than the final 50. The final 50 we are trying to push the pace as hard as possible, in order to get to the end as quickly as possible. where the first 50 we are just cruising at our comfort pace to enter the couplet as fresh as possible. This workout was made to pace on the first 50 cals. On the couplet, although 6 rounds seems like a lot, athletes will be able to go faster than they think. The barbell should be touch and go and the double unders completed fairly quickly trying to rest as we spin the rope.
Gymnastics Stamina

On 1min x 20mins

Min 1- 25ft handstand walk
Min 2- 20s amrap strict handstand push-ups
Midline Accessory

5 sets
40s iso GHD hold
12 Alternating, single leg V-ups