CF Weightlifting
4 sets
10-15 V up.
35-50 Double unders.
9 Clean.
Set 2: 7
Set 3: 5
Set 4: 3
Increase weight each set.
Rest 2min b/t sets.
Accessory.
2 sets
B1. 10 Snatch grip RDL’s.
B2. 10/leg Barbell single leg Glute bridge.
B3. 45sec Plank reaches.
Gymnastics. Test week.
3RM Weighted strict pull up.
Conditioning.
18min Amrap.
16/12 Cal.
12 Box step up 24/20.
8 NPU Target burpee.
Strength. Week 3
Back squat
3 sets 10 reps @ 70%.
Rest 2.30min b/t sets.
Conditioning.
8min Amrap
3-6-9 Ring push up
3 Deadlift after each set
12-15-18
6 Deadlift after each set
21-24-27
9 Dealift after each set
See whiteboard for RX. Scaled.
Socially distanced teams of 2
24min Amrap.
Run 6 Laps.
60 Gtoh with bumper plate.
Run 6 Laps.
30 Deck squats.
Run 6 Laps.
60 Single arm DB Hang power clean.
Run 6 Laps.
60 Burpee over bumper plate.
Conditioning.
4 sets.
In 5min complete
20-30 Wall ball
10-15 Toes to bar
10 Power jerk
In remaining time max Cal.
Rest 3min b/t sets.
See whiteboard for RX+. RX. Scaled. Fitness.
Running Clock
0-10min
10min Amrap
15 Box jump step down 24/20
10 Deadlift
5 Hang power clean
See whiteboard for RX. Scaled. Fitness.
10-14min
Rest 4min
14-26min
12min build to 8RM Hang power clean
Week 8. Strict Gymnastics.
4 sets.
A1. WTD strict pull up 1.1.1 (10sec).
Rest 60sec.
A2. 20-30 Toe touches.
Rest 60sec.
Conditioning.
3 sets.
5min Amrap
21/16 Cal
15 Air squat
9 Khspu
Rest 2min b/t sets.
Start next set where you finished.
Weightlifting.
12min omem
2 Low Hang Power snatch 60-70% of Max.
Conditioning.
8min Amrap.
6 Alt Single arm DB Devils press (No push up).
35 Double unders.
See whiteboard for RX+. RX. Scaled.
Saturday Session
Remembering a Good Friend
‘Marino’
3RFT
50Cal
10 Power clean 60/40kg
9 Strict pull up
19 Alt Hang DB split snatch
Wear weighted vest.
Strength. Test week.
Power jerk.
15min build to tough single.
Conditioning.
6min omem.
Odd: 30sec Lateral burpee.
Even: 30sec Thrusters.
Rest 3.30min.
3RFT.
#Lateral burpee.
#Thrusters
#Reps: Best rds from omem.
