Monday
A. Front Squats
5-4-3-2-1 (Build to heavy)
B. “Fran”
For Time: (12 cap)
21-15-9
– Thrusters (95/65)
– Pullups
Tuesday
A. 30 Min EMOM
1) 12/9 (+15/12) Cal Row
2) 50’ KB Goblet Lunge (53/35)
3) 8-10 Burpee to 6” target
4) 12-15 KB Swings (53/35)
5) 12/9 (+15/12) Cal AB
6) Rest
Wednesday
A. 10 Min EMOM:
– 2 Power Snatch + 1 OHS (build to heavy)
B. 4 Sets:
2 Mins on/1 min off
3-6-9-12-15-18…
– Clean & Jerk (135/95)
– T2B
*Pick up where you left off
Thursday
For Max Reps w/ a partner:
0-5) Max Cals Row
5-10) Max Cals Ski
10-15) Max Cals AB
Rest to 20:00
20-25) Max Cals AB
25-30) Max Cals Ski
30-35) Max Cals Row
Friday
A. CF Open 21.3
For Time(15 cap)
– 15 Front Squats (95/65)
– 30 T2B
– 15 Thrusters (95/65)
– 15 Front Squats
– 30 C2B
– 15 Thrusters
– 15 Front Squats
– 30 Bar MU
– 15 Thrusters
*at completion of 21.3 or time cap, complete:
B. CF Open 21.4
7 Mins to find heaviest complex:
– Deadlift + Clean + Hang Clean + Jerk
Saturday
CF Open 21.3 Heats 8am-10:30am!!
*Heat list released Friday! See FB Group for heats sign up!
Sunday
Open Gym 8:30am-10:30am