Monday 3/11
CF Fitness
A. Goblet Squat- TEST- 25 Reps @50% BW. There are two options if you’re unable to complete the 25 rep test. Use the most challenging load possible even though it may be less than 50%BW for 25 perfect reps. Or, warm up to and complete as many quality reps as possible with 50%BW.
B. 4 Sets;
In 90 Seconds
Row 150/115M
AMRAP DB Thrusters
Rest 3 Minutes
Performance
Front Squat + Back Squat- Build to a heavy (1+AMQRP)
B. 4 Sets;
In 90 Seconds
Row 200/150M
AMRAP DB Thrusters 50/35lbs.
Rest 3 Minutes
Tuesday 3/12
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;
3 Box Dips or Perfect Pushups
4 Deadlifts- reference last week’s loading and aim to go 5-10lbs. heavier if possible
6 Box Dips or Pushups
5 Deadlifts
9 Box Dips or Pushups
6 Deadlifts
12 Box Dips or Pushups
4 Deadlifts
9 Box Dips or Pushups
5 Deadlifts
6 Box Dips or Pushups
6 Deadlifts
3 Box Dips or Pushups
Performance
A. Pause Snatch (knee)- Build to a 1RM over 10 sets
*Begin working sets around 75%
B. For Time;
3 Ring Dips Strict
4 Deadlifts 315/225lbs
6 Ring Dips
5 Deadlifts
9 Ring Dips
6 Deadlifts
12 Ring Dips
4 Deadlifts 335/235lbs
9 Ring Dips
5 Deadlifts
6 Ring Dips
6 Deadlifts
3 Ring Dips
Wednesday 3/13
CF Fitness & Performance
EMOM x 30 Minutes
Station 1: (15/12)(10/7) Calorie Bike
Station 2: 7 Hang Cleans 155/105lbs
Station 3: 9 C2B Pullups/ Pullups/ Ring Rows
Station 4: 8 Burpee Box Jump Overs 24/20in.
Station 5: 40 DU’s
Station 6: 15 KB Swings 70/53lbs.
*Modify load or exercise volume appropriately (if needed) for your ability.
Thursday 3/14
CF Fitness
A. Barbell Glute Bridge 5x6-8
B. Skill Work…
Use the time here to focus on specific skills, make up strength work from a previous day of the week.
Performance
A. Hip Thrust 5RM
B. Skill Work…
Use the time here to focus on specific skills associated with the CF Open
Friday 3/15
TBD- 19.4
Saturday 3/16
TBD- based on 19.4
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