**We will have a normal schedule, including the 11:30am class, for the rest of the day!
*Don't forget to enter your scores for 19.2!
Monday 3/4
CF Fitness
A. Goblet Squat 5x8-10 *use the same load as last week
B. 4 Rounds for Time:
8 C2B, Pullups, Jumping C2B, or Ring Rows *Choose the option that best fits your ability
10 DB Thrusters -use a challenging load
8 Burpees
Performance
A. Front Squat + Back Squat 80%(2+4)x3 *Percentage based off front squat
B. 4 Rounds for Time:
8 Bar Muscle Ups
10 Thrusters 95/65lbs.
12 Burpee Bar Hops
Tuesday 3/5
CF Fitness
A. Hang Power Snatch (hip) + Overhead Squat (1+1)
*Over 10 working sets, build to a challenging load with a primary focus on movement proficiency. Only go as low into the overhead squat as you are able to maintain a balanced position. Depth will be different for everyone, and some may NOT be able to achieve full depth. That’s okay!
B. For Time:
25 Deadlifts -moderate to heavy for 6-8 reps, reference last week’s loading.
50 KB Swings
25 DB Push Presses
Performance
A.Pause Snatch (knee)- Build to a heavy single over 10 sets
*Begin working sets around 75%
B. For Time:
25 Deadlifts 315/225lbs.
50 KB Swings 70/53lbs
25 HSPU
Wednesday 3/6
CF Fitness
3 Rounds EACH for time;
Row 14/10 Calories
20 Wall Balls
20 Hanging Knee Raises, V-ups or Situps
Bike 14/10 Calories
Rest 3 Minutes
Performance
3 Rounds EACH for time;
Bike 25/19 Calories
25 Wall Balls 20/14lbs.
25 T2B
Row 25/19 Calories
Rest 3 Minutes
Thursday 3/7
CF Fitness
A. Barbell Glute Bridge 5x8-10
B. Skill Work…
Use the time here to prioritize technique work with weightlifting or basic gymnastics
Performance
A. Hip Thrust 5x4-5
B. Skill Work…
Use the time here to focus on specific skills associated with the CF Open
Friday 3/8
TBD- 19.3
Saturday 3/9
TBD- based on 19.3