Monday 12/2
CF Fitness
For Time:
Row 2K/ 1,500M
Rest 3 Minutes, then;
20 C2B Pullups, Pullups, or Jumping C2B
30 DB Thrusters *use a challenging weight for 6-8 reps
40 Wall Balls
Performance
For Time:
Row 3K/ 2,250M
Rest 4 Minutes, then;
20 Ring Muscle Ups
30 Thrusters 135/95lbs
40 Wall Balls 20/14lbs
Tuesday 12/3
CF Fitness
A: Hang Snatch (hip) 10 sets- focus on proficiency and build based on feel
B. 12 Minute AMQRP:
9 Deadlifts- moderate, barbell or kettlebell
6 (Single) KB Cleans
6 Pushups
Performance
A: Hang Snatch (knee) + Snatch (1+1) x 10 sets- building. Begin working sets around 75-80% of your best snatch. Build based on feel. The goal here is NO MISSED LIFTS.
B. EMOM x 12 Minutes, for load:
Min 1: 9 Deadlifts
Min 2: 6 Power Cleans
Min 3: 3 Jerks
Wednesday 12/4
CF Fitness
A: Goblet Squat 4x12-15 *aim to increase load from last week.
B: 3 Rounds for Time:
30 KB Swings or Stiff legged KB Deadlift -use a challenging weight
30 Jumping or Reverse Lunges
Performance
A: Front Squat- 3x2 building to a heavy double
B. 3 Rounds for Time:
30 KB Swings 70/53lbs
30 Jumping Lunges
Thursday 12/5
CF Fitness
Every 5 Minutes for up to 6 Sets:
12/9 Calorie Bike or Row
60 Jump Rope or 15 Mixed DU’s
12 DB Push Presses- heavy for 7 reps
Performance
Every 5 Minutes for up to 6 Sets:
15/12 Calorie Bike
30 DU’s
12 Strict HSPU’s
Friday 12/6
CF Fitness
A: Hang Clean + Jerk- Every 90 seconds x 15 sets- build based on feel and ability to maintain quality movement
B: 9 Minute AMRAP:
10 Weighted Situps or V-ups
8 Box Jumps
6 DB Hang Cleans -light to moderate
Performance
A: Clean & Jerk- Every 90 seconds x 15 sets- begin working sets b/t 70-75% of your best c&j, build based on feel. No missed lifts!
B: 9 Minute AMRAP:
10 T2B
8 Box Jumps 24/20in.
6 Hang Cleans 135/95lbs.
Saturday 12/7
CF Fitness
With a partner, and only one person working at a time alternating EACH EXERCISE, complete as many rounds as possible in 20 Minutes of:
8 Ring Rows or Pullups
10 DB Snatches- use a challenging weight
8 KB High Pulls- go heavy here, these are from the floor.
Performance
3 Rounds for Time:
25 Pullups
15 Burpee bar hops
10 Snatches
Set 1; 135/95lbs
Set 2; 150/105lbs.
Set 3; 165/115lbs.