Friday, August 1, 2014

A. Cleans
Advanced: Daily max then 2 sets of doubles at 10 kg less and then 3 reps x 2 sets @ another 5 kg less.

Intermediate/Beginner: 3, 3, 3, 3 Go up in weight with each set.

B. 30 sec AMRAP wall balls 14/20 lbs
rest 30 sec
30 sec AMRAP burpee box jumps 20/24"
Rest 30 sec
30 sec AMRAP push ups
Rest 30 sec
3 sets


Saturday, August 2, 2014

A. Snatch High Pulls 3 sets of 5
All at max snatch weight.

B. CF 2014 GAMES INSPIRED
Run 800 meters
30 Toes to Bar
Run 400 meters
20 toes to Bar
Run 200 meters
10 Toes to Bar

IF you drop off the bar there is a 100 meter sprint penalty.

Wednesday, July 30, 2014

A1. Snatch Balance
Advanced/Intermediate: 5, 5, 5, 5 @ 50-60% of your max
Beginner 2nd position is fine x 5, 5, 5, 5 Go up in weight with each set.

rest 60 sec.

A2. pistols
Advanced: AMRAP in 45 sec; rest 90 sec x 5 sets
Intermediate and Beginner 5 reps x 5 sets; rest 60 sec.  x5 sets

B. 5 Rounds for Time:
Deadlifts x 7 175/255 lbs
shoulder taps x 30
Run 200 meters