Week 11
Monday 1/7/19
CF Fitness
A. Hang Snatch x1 OTM x 12 Sets -build load with proficiency. If you’re still working to improve technique, or have limitations, catch in the power position and complete an overhead squat ONLY as low as your individual mobility will allow without compromising the lift.
B. 12-9-6 Reps for Time
DB Snatch- moderate to heavy
Ring Rows
Performance
A. Snatch x1 Every 90 Seconds
3 sets @85%
3 sets @90%
3 sets @90+%
B. 9-7-5 Reps for Time
Hang Snatch 155/105lbs.
Muscle Ups
*load can be modified, and muscle ups substituted for an equal amount of BOTH; C2B or pullups + ring dips, or dips.
Tuesday 1/8/19
CF Fitness
A. Hang Clean + Jerk Every 2 Minutes x 9 Sets
*reference 12/31 for loading
B. 3 Minute AMRAP:
6 Burpees
10 Mixed DU’s or 40 Jump rope
6 DB Hang Power Cleans- moderate
Rest 2 Minutes x 3 Sets
Performance
A. Clean & Jerk Every 2 Minutes x 9 Sets
3 sets @ 85%
3 sets @ 90%
3 sets @ 90+%
B. 3 Minute AMRAP:
6 Bar-facing Burpees
20 DU’s
6 Power Cleans @50-60%(1RM Clean)
Rest 2 Minutes x 3 Sets
Wednesday 1/9/19
CF Fitness
A. Goblet Squat 5x8-10 *These should be very challenging. Go as heavy as possible while still able to maintain proficiency. Aim to go heavier than last week.
B. 4 Rounds for Time;
21/15 Calorie Bike
30 KB Swings- moderate to heavy
Performance
A. Back Squat (85%x2, 90%x1, 95%x1)x2
B. 4 Rounds for Time;
30/22 Calorie Row
30 KB Swings 70/53lbs.
Thursday 1/10/19
CF Fitness
30 Minute AMRAP:
5 Strict Pullups
10 Pushups
15 Air Squats
15 Calorie Row
*This should be done at a sustainable/ recovery effort pace.
Performance
30 Minute AMRAP:
5 Strict Pullups
10 Pushups
15 Air Squats
20 Calorie Bike
*This should be done at a sustainable/ recovery effort pace.
Friday 1/11/19
CF Fitness
4 Rounds for Time;
6 Deadlifts- heavy for 6 reps
9 KB Cleans
12 DB Push Presses- moderate to heavy
Performance
4 Rounds for Time;
3 Deadlifts 350/245lbs
6 Devil’s Presses 40/30lbs/ hand
9 HSPU
*If you have NOT been routinely deadlifting with the programming over the course of the cycle, DO NOT attempt the prescribed loading. Modify by feel where necessary.
Saturday 1/12/19
CF Fitness
20 Minute AMRAP:
Partners must alternate EACH exercise to complete as many rounds and reps as possible
10 Thrusters 95/65lbs.
10 Jumping C2B or Jumping Pullups
10 Situps
10 Wall Balls
10/7 Calorie Bike
Performance
20 Minute AMRAP:
Partners must alternate EACH exercise to complete as many rounds and reps as possible
15 Thrusters 95/65lbs.
15 Pullups
15 T2B
15 Wall Balls 20/14lbs.
15/12 Calorie Row
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