Monday
A. 4 sets:
90s work/90s rest
1) Power Cleans (95/65) (+135/95)
2) Power Cleans (135/95) (+165/115)
3) Squat Cleans (155/105) (+205/145)
4) Squat Cleans (185/135) (+225/155)
B. For Time (12 Cap):
3 Rounds:
– 10 Alt. DB Snatch (50/35)
– 5 BBJO (24/20)
2 rounds:
– 20 Alt. DB Snatch
– 10 BBJO
1 Round:
– 40 Alt. DB Snatch
– 20 BBJO
Tuesday
A. 2 Rounds:
5 Min AMRAP:
– 500/420m Row
Then, amrap:
– 10 Wall Balls (20/14)
– 10 Pullups
Rest 2 mins, then:
B. 5 Min AMRAP:
– 30/24 Cal AB
Then, amrap:
– 10 S2OH (115/75)
– 10 T2B
**Pick up where you left off on each section for total rounds/reps for A & B
Wednesday
A. 4 sets:
90s work/90s rest
1) Power Snatches (75/55) (+95/65)
2) Power Snatches (95/65) (+135/95)
3) Squat Snatches (115/75) (+155/105)
4) Squat Snatches (135/95) (+185/135)
B. 8 Min AMRAP
– 5 BF Burpees
– 10 Deadlifts (135/95)
– 15 Box Step Ups (BW) to 24/20”
Thursday
A. 2 Rounds For Time w/ partner (35 cap):
– 400m Run
– 80/75 Cal AB
– 400m Run
– 80/75 Cal Row
Friday
CF Games 22.1
A. For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Male: 50-lb. dumbbell, 24-in. box
Female: 35-lb dumbbell, 20-in box
Time cap: 20 min.
Saturday
CF Open 21.1 Heats 8am-11am!!
*Heat list released Friday! See FB Group for heats sign up!
Sunday
Open Gym 8:30am-10:30am