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*Link to Powerbuilding & Weightlifting Programs
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Monday 12/3/18 Week 6 CF Fitness A1; Press + Push Press (3+4), Rest 20 sec A2; Single Arm DB Row x8-10 Rest 2 Min x4 Sets B. 12 Minute AMRAP: 4 Deadlifts -moderate to heavy 8 Wall Balls 20/14lbs 12 Jumping C2B or Jumping Pullups
Performance A. Press + Push Press (2+4) x4 -try to go heavier than last week. B. 12 Minute AMRAP: 4 Deadlifts 275/ 190lbs 8 Wall Balls 20/14lbs 12 Pullups
Tuesday 12/4/18 CF Fitness A. Snatch Grip DL + Hang Snatch (2+2) OTM x15 Minutes *Only add weight with proficient movement B. Every 5 Minutes x 4 Sets 10 DB Snatches light to moderate 8 Box Jumps 7 Burpees 8 Box Jumps 10 DB Snatches
Performance A. Pause Snatch + Snatch OTM x15 Minutes (5x68%, 5x73%, 5x78%) B. Every 5 Minutes x 4 Sets 10 DB Snatches 60/40lbs 8 Box Jumps 24/20in. 7 Burpees 8 Box Jumps 10 DB Snatches *Goal; maintain sets within 10 seconds of your first set.
Wednesday 12/5/18 CF Fitness A. Goblet Squat 6x10-12 *Go as heavy as you can on these that still allows for proficient movement. If possible, increase the load from last week on AT LEAST two of the working sets. B. In 10 Minutes, follow this pattern to accumulate as many rounds and reps as possible: 5 DB Thrusters- light to moderate 5 Mixed DU’s or 20 Jump Rope 7 DB Thrusters 10 Mixed DU’s or 30 Jump Rope 9 DB Thrusters 15 Mixed DU’s or 40 Jump Rope 11 DB Thrusters 20 Mixed DU’s or 50 Jump Rope...
Performance A. Back Squat 75-80%x6-8x4 B. In 10 Minutes, follow this pattern to accumulate as many rounds and reps as possible: 5 Thrusters 95/65lbs 10 DU’s 7 Thrusters 15 DU’s 9 Thrusters 20 DU’s 11 Thrusters 25 DU’s...
Thursday 12/6/18 CF Fitness EMOM x 20 Minutes Station 1: Row 185/150M Station 2: 5 Ring/ Inverted Rows + 7 assisted dips, or 10 Incline Pushups Station 3: 15 KB Swings- moderate to heavy Station 4: Rest
Performance EMOM x 20 Minutes Station 1: Row 250/185M Station 2: 4X(1 MU + 2 Ring dips) Station 3: 20 KB Swings 70/53lbs. Station 4: Rest *Focus on movement quality, and track row intervals with a goal of keeping splits within a 5 second window.
Friday 12/7/18 CF Fitness A. Hang Clean + Push Press +Jerk (2+1+1) OTM x15 Minutes *Build on weight ONLY with proficient movement. The load will stay relatively light due to the volume. Use last week’s results as a guide. B. 5 Rounds for Time: 20 Reverse Lunges, use added weight if possible 10 V-ups or 15 Situps
Performance A. Pause Clean + Jerk (Pause in dip) OTM x15 Minutes (5x68%, 5x73%, 5x78%) B. 5 Rounds for Time: 20 Front rack, reverse DB/KB Lunge 55/35lbs. 15 T2B
Saturday 12/8/18 CF Fitness With a partner and only 1 person working at a time… In 20 Minutes, begin with; 5 Min for total calories on the bike Then, in the remaining 15 Minutes, complete as many reps as possible of; 7 Hang Power Snatches- light to moderate 7 NPU Burpees + Russian Step Up- use DB’s in each hand for this exercise if possible 12/9 Calorie Row *In SugarWOD, track the bike calories as ROUNDS, and the remaining 15 minutes of the workout as REPS. .
Performance With a partner and only 1 person working at a time… In 20 Minutes, begin with; 5 MIn AMRAP; Rope Climbs Then, in the remaining 15 Minutes, complete as many reps as possible of; 7 Power Snatches 125/85lbs. 7 Devil’s Presses 40/30lbs. 15/12 Calorie Bike *In SugarWOD, track the rope climbs as ROUNDS, and the remaining 15 minutes of the workout as REPS. .