• Saturday , 111018 T

    Good luck go all our coaches and competitors at CF Southie today. If you have time, head down to support and cheer on.

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    Teams of 2

    A. 0-10

    100/80 cal bike

    75 g to OH 45/25# plate

    50/40 cal bike

    Amrap burpee BJ over 24/20

    B. 10-18

    Max complex: 3 positional clean floor up

    Meet 3 min for set up

    C. Afap

    1000m plate run. Can pass it off whenever you like, both teammates must complete

    100 dB hang clean and jerk (alt arms) 50/35

    50 partner synchro sit-ups

    50 dB power Cleans

    100/80 cal row

  • Saturday , 110318 T

    Team Saturday

    A. 0-9 min mark

    100 / 80 cal row

    200 double unders

    50 DB thrusters 50/35’s

    B. Minute 10-18

    2 hang clean + Jerk to max

    Rest 3 min til minute 21 (transition and set up)

    C. Afap

    75 pull-ups

    150 air squats

    75 push-ups

    1500m row (alt every 250m)

  • Saturday, 102718 T

    Team Saturday

    Teams of 2

    A. Snatch + 3 OHS from floor ; to max on 14 min

    *modify to clean + 3 FS

    Rest 2-3

    B. Amrap 10

    50 burpees

    100 air squats

    50 push-ups

    100 Russian KN 70/53

    Rest 2-3 min

    C. 3000m row afap (250m switch)

    If more teams than pieces of equipment:

    C1: 5 min max cal bike / Row

    C2: 5 min max cal row / bike

    ***1 min transition rest between

  • Sat, 102018 Team

    Teams of 2:

    A. Amrap 12 alt 1:1 rds

    8 burpee box jump overs 24/20

    9 hang power snatch 115/78

    10 thrusters

    *intent is UB rds so modify accordingly

    B. Directly into 12 min for max thruster from

    Rack

    Rest 2 min

    C1. 5 min max calories (row)

    Rest 1 min

    C2. 5 min max calories (bike)

    *of equipment issue with amount of teams, half teams will start bike, half will start row. Then switch

    **if not, then, rower first for Max calories, then bike.

  • Saturday, 101318 T

    Team

    A. Amrap 10

    35 burpee to dual DB snatch

    50 DB step up and overs 50/35’s

    Rest 2-3 min

    B. Amrap 10

    50 KB swings 70/53

    100 DU

    50 / 40 cal bike

    Rest 2-3 min

    10 min for max clean and jerk

  • Saturday, 100618 T

    Teams of 2

    A. Amrap 12 : alt rds 1/1

    10/8 cal bike

    10 dB snatch 50/35

    10 t2b

    Rest 2-3 min

    B. Afap

    100 burpees

    100 kB swings 70/53

    100 air squats

    100 push-ups

    100/80 cal bike

    *time cap – class