09.02.13 Monday (new school)

We are back at!  CF7C's live blog is gonna start posting wods again for anyone still interested.  My wods will feature a three tier system so anyone able can join in.  Take note: 

Level 1- all my competive athletes (firebreathers) (L1)

Level 2-  intermediate athletes

(Intermediate firebreathers) (L2)

Level 3- beginner athletes

(New firebreathers) (L3)

A few acronyms:

AFAP- as fast as possible

HAP- heavy as possible

1RM- one rep max

1RH- one rep heavy (technique work)

HBP- heavy but perfect

To all CF7Cers near and far enjoy!

--STRONGER--

(L1)

5x1 Snatch DL+ 1 Hang Snatch Pull+1 Hang Snatch (HBP)

(L2)

5x1 High Hang Snatch (HBP)

(L3)

5x1 Power Snatch + 1 OHS (HBP)

--BETTER--

(L1)

5 Rounds

30 Double unders

Rest 15 sec.

5 HSPU

Rest 30 sec. 

10 Burpees (6" target)

Rest 15 sec.

(L2)

5 Rounds

10 Double Unders + 40 singles

Rest 15 sec.

5 Kick to Hand Stands *10 sec. Hold ech

Rest 30 sec.

10 Burpees (6" target)

Rest 15 sec. 

(L3)

5 Rounds

60 Single Unders

Rest 15 sec.

5 Pike Push-ups

Rest 30 sec.

10 Burpees

Rest 15 sec.

The old 6am crew...missing you guys!