Monday 9/23
CF Fitness
A. Press- Build to a 3RM
B. 12 Minute AMRAP:
10 KB Cleans- moderate
20 KB/DB Chainsaw Rows (10R, 10L)
Performance
A. Jerk- 1RM
B. For Time:
25 Power Clean & Jerks 185/135lbs
20 Strict HSPU’s
15 Burpee Bar Hops
*12 Minute Cap
Tuesday 9/24
CF Fitness
A. Snatch Grip Deadlift- Build to a 5RM
B. 2 Min AMRAP:
Ring Dips, Box Dips
Rest 2 Minutes
4 Minute AMRAP:
6 Heavy DB Snatches
8 Wall Balls
Rest 2 Minutes
2 Minute AMRAP:
C2B, Pullups, Jumping C2B
Performance
A. Hang Snatch (hip)- 1RM
B. 2 Minute AMRAP:
Ring Muscle Ups
Rest 2 Minutes
4 Minute AMRAP:
4 Hang Power Snatches w/ 55% of part “A”
8 Wall Balls 20/14lbs.
Rest 2 Minutes
2 Min AMRAP:
Ring Muscle Ups
Wednesday 9/25
CF Fitness
A. E2MOM x 10 Sets- Hang Clean + Jerk- Build to a heavy set
B. Goblet Squat- TEST; 50%(BW) for up to 25 proficient reps
OR; Front Squat- 3RM
Performance
A. Clean & Jerk- 1RM
B. Back Squat- 3RM
Thursday 9/26
CF Fitness & Performance
EMOM for up to 25 Minutes (5 Sets)
Station 1: 25 KB Swings 24/16Kg
Station 2: 200/150M Row
Station 3: Bike 12/9 Calories
Station 4: 40 DU’s
Station 5: Rest
Friday 9/27
CF Fitness
A. Accessory work OR, strength makeup.
B. 15 Minute AMRAP:
4 Box Jumps
6 Ring Rows
8 Reverse, Goblet Lunges
Performance
A. Accessory work OR, strength makeup.
B. 15 Minute AMRAP:
4 Box Jumps 24/20in.
6 C2B Pullups
8 Reverse, Front Racked Barbell Lunge @35% of 3RM Back Squat
Saturday 9/28
CF Fitness
3 Rounds for Time
Run 300M
20 DB Thrusters- light to moderate
20 V-ups or Situps
Row 375/285M
Performance
3 Rounds for Time
Run 400M
20 DB Thrusters 50/35lbs
20 T2B
Bike 25/19 Calories