Archive

CF Open 20.1

Endurance

2min Easy row.
2min Easy AAB.

Into

5 rounds.
60sec AAB.
60sec Burpee box step overs (No push up).
60sec Row.
60sec Alt TGU (Light).

Into

2min Easy AAB.
2min Easy row.

Dynamic effort. Week 1.
10min omem
2 Power clean 65-75%

Conditioning.
10min Grinder
5 Snatch (Any style)
5 Strict CTB
10 Ohs
10 V up

See whiteboard for Fitness, Scaled/RX/RX+

Dynamic effort. Week 1.
10min omem
3 Push press @70% (7/8/19)

Conditioning
4rds. 2min work/2min rest.

15/10 Cal row
30 Double unders
Amrap in remaining time
Rds 1&3 Hspu
Rds 2&4 Hrpu

See whiteboard for Fitness

Strength. Week 1
3-4 sets 10/leg Back rack Reverse lunge
Rest 60-90sec

Conditioning
2x5min Amrap/3min Rest.

A.
10 Deadlift
10 BJO

B.
8 DB Hang power clean
8 DB Front squat

See whiteboard for Scaled/RX/RX+

Dynamic effort.
10min omem. 3 T&G Power jerk (Speed. 60-70% of max).

16min omem. 40sec time cap on each min.
1. 12/8 Cal row.
2. 10 Bench press.
3. 10/7 AAB cal.
4. 20 Banded pull aparts.

Midline.
3 sets 2min Elbow plank.
60sec Rest.

Skill.
Touch & Go Deadlift

Conditioning
10min Amrap
21-15-9
KB swings
Ab mat sit up
KB hold Lateral box step overs

Weightlifting. Week 12
Dynamic effort

7 sets. On every 90sec
1 Power snatch. Build to heavy single

Conditioning
0.00-3.00
2rds
8 Thrusters
8 CTB
3.00-6.00
2rds
10 Thrusters
10 CTB
6.00-9.00
2rds
12 Thrusters
12 CTB
9.00-12.00
2rds
14 Thrusters
14 CTB

Endurance
5min Easy AAB/Row.

Into

20min Amrap
15/10 AAB cal or 20/15 Cal row.
20sec Side plank.
50m/arm Single arm KB Front rack carry.
20sec Side plank.

Into

5min Easy AAB/Row.

Strength. Week 12.
Max effort Floor press (Strict press grip)
Compare to 17/7/19

Conditioning.
12min omem.
1. Target burpee (Jump back, up)
2. Alt DB Clean & Split jerk
3. Target burpee (Step back, up)
4. Alt DB Clean & Split jerk

Use today to try out different techniques

See whiteboard for Scaled/RX/RX+

Finisher.
100 banded pull downs