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Tuesday

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Posted 08/21/17 by | 0

Twinsies

ST: Build to 85% Back Squat x 1 rep

Drop set: 1×5 @ 75%

6 min AMRAP:

6 burpees

8 hang power snatch (105/75)

10 box jumps


Monday

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Posted 08/20/17 by | 0

S1: Build to a heavy single Hang Power Snatch in 15 minutes.

S2: Build to a heavy 3 rep Overhead Squat in 15 minutes.

 


Saturday

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Posted 08/18/17 by | 0

“Mary”

Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups


Friday

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Posted 08/17/17 by | 0

3 RFT:
400 Meter Run
15 Clean and Jerks (115/85)
75 Double-Unders

Acc:

75 band curls

50 band tricep press downs


Thursday

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Posted 08/16/17 by | 0

WU: 100 jumping jacks + Coach’s choice dynamic

SS: Snatch low pull – 110% (3×4)

EMOM 6:

3 Power Snatches + 3 Overhead squats (60% of 1 rm snatch)

Acc:

3 rds-

5-10 good quality kip swings on rings

:15 top of dip hold + :10 bottom of dip hold

Mob: 

Split & reach, couch, figure-4


Tuesday

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Posted 08/14/17 by | 0

40-30-20-10 reps for time of:
30-inch box jumps
Med-ball sit-ups 20/14

(Rx+ GHD sit-ups)


Monday

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Posted 08/13/17 by | 0

A small amount of the manna we received shown above. Thank you all for the opportunity to have you in our lives. We are truly blessed. -CFL Staff

ST: Build to 4 rep max Front Squat in 16 min.

12 min AMRAP:

15 left-arm kettlebell snatches 53/35

15 burpees

15 right-arm kettlebell snatches

15 burpees

18 min cap.


Saturday

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Posted 08/11/17 by | 0

4 RFT:

400m run

1 rope climb “double-up” (2 rope climbs with no stop except a tap of the foot at the bottom)

10 parallette handstand push-ups