Performance

A1. bench Press @31X0 to heavy 3 rep

A2. bent over bb row x 6-8 reps x 6 sets ; superset with each bench set

C. 2 rds

25 Ghd sit-ups / weighted sit-ups

25 dB thrusters 35’s / 20’s

15 strict pull-ups

15 box jump overs (step down)

Team Thursday!

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Teams of 2

A. 3 positional power clean (ground up) + s to overhead – build to max in 15 min

Rest 2-3

B. Amrap 5

12 deadlifts 185/113-123

9 hang power cleans

6 shoulder to overhead

*modify weight accordingly and per team

Rest 2- 3

C. Amrap 10

21 calorie bike

27 t2b

33 alt hang db clean and jerk 50/35

Join us tonight for WL 101 – 6:30p side 2!

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A. Front SqT – 1rm with 5 second pause in hole + 3×3@85% no pause

B. Options

Option1:

Amrap 12

300m row

30’ Hs walk / 2 wall walks

30 double Unders

90′ farmers carry 70/53’s

Or

Option 2;

emom x 12

Minute 1: 15/12 cal ski or row

Minute 2: 10 dB box step overs

Minute 3: 5 bar muscle Ups

Teammate Tuesday. We are cheering for you Pete, you got this!

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A. Power Snatch : 5rm tng + 1×5@90%

Or

A. Power clean x 3 + 2 hang power clean ; to heavy in complex.

<15 min

B. Repeats

15/12 cal bike

200m run

15 kB swings (heavy)

200m run

Every 4-5 min x (til end of class and into Post for those wanting to shoot for 5-6 rds)

Keep Pete and his family in your thoughts and prayers today.

CFF misses you and can’t wait to have you back.

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All:

A. Strict Press : 5rm + 1×5@90%

b. Amrap 11

21 wall balls

50′ dB front rack walk lunge 50/35’s

9 burpee box jump overs 30/24

**modify accordingly

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Post class:

Becomplete:

1. DB sa row x 10 reps x 3 sets heavy each side

2. 3 rds of 15 hang scap squeezes, 20 pvc dislocate , 25 banded scap squeezes

3. Supinated bent over barbell row : 3 x 6-8 reps

4. Core: 10 weighted sit-ups into, Max l sot hold. Rest 3 x 3-4 rds

5. Single arm seated dB Arnold press x 6 reps x 3-4 sets each arm

6. Crossover symmetry

A. Running clock

0-10 min

2 rds

400m run (with 45/25#)

21 KB swings 70/53

12 strict pull-ups / or variation

Rest

B. 12-17 min

Amrap 5

10 dB thrusters 5″/45

10 burpees over DB

Rest 2-3

C. Afap w/ cap

30/25 bike

50 push-ups

100 double unders

2 days remaining!

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***warmups will incorporate thruster and pull-up work today

–

Running clock

Emom x 10

Minute 1: 15/12 cal row

Minute 2: 15 burpees over rower

*modify rep count accordingly

Rest 4 min

Emom x 10

Minute 1: 30’ kB front rack walking lunge 70/53

Minute 2: 30- 50′ HS walk / 90′ Bear crawl

Rest 4 min

Emom x 10

Minute 1: 15 wall balls

Minute 2: 10-15 weighted sit-ups

– can upscale to heavy WB and GHd sit-ups. See coach

3 days left . . . Join us!

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Teams of 2

Minute 0-5

50/40 cal bike

Amrap s to Oh 165/108 modify accordingly

.

.

Minute 8-15

Alt rds 1:1

150m row

5 burpees to plate

7 t2b / knee tucks

.

.

Minutes: 18-32

1000 run (alt every 200)

75 dB single arm Oh 50/35

50 synchro abmat sit-ups

25 dB devils press box step over 24/20

.

.

**modify accordingly , see coach