Monday 2/5, Week 11- Deload
*This week is a deload. The volume and intensity for the strength work will be low, and the conditioning will not be quite as high in volume as it has been. Use this week to focus on quality movement and appropriate pacing. Next week will be testing!

Warm Up- 1 Set
Bike or Row 2 Minutes- steady pace
Spiderman Stretch
Counter- balance Squat x8-10
Russian KB Swing x8-10
SL Front foot elevated split squat x6/leg

CF Fitness
A. Back Squat (to box) 4×3 –Reference 1/29, use the same weight across all four sets.
B. 18-15-12-9 Reps of;
Calorie Row or Bike
DB Thrusters- moderate

Performance
A. Back Squat 75%x2x3
B. CF Open WOD 15.5
27-21-15-9
Calorie Row
Thrusters 95/65lbs

*Scaled; 65/45lbs.

Weightlifting
A. Hang Clean + Jerk 80%x(1+1) x4
B. Back Squat 75%x2x3

Tuesday 2/6
Warm Up- 2 Sets;
1 Minute DU Practice
30 second Shoulder Hang from Cage
Kneeling BTN Snatch Grip Press x8
Samson Stretch
Duck Walk

CF Fitness
A. Hang Power Snatch + Overhead Squat (1+1) x4 sets.
B. For Time;
30 KB Swings or Stiff Legged Deadlifts- light to moderate
5 Hand Release or Incline Pushups
25 KB Swings or Stiff Legged Deadlifts
10 Hand Release or Incline Pushups
20 KB Swings or Stiff Legged Deadlifts
15 Hand Release or Incline Pushups
15 KB Swings or Stiff Legged Deadlifts
20 Hand Release or Incline Pushups

Performance
A. Snatch 75%x1, 80%x1, 85%x1
B. For Time;
30 KB Swings 32/24kg
5 Ring Dips
25 KB Swings
10 Ring Dips
20 KB Swings
15 Ring Dips
15 KB Swings
20 Ring Dips

Wednesday 2/7
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
Bottom’s up KB Press x6/ arm
Kipping Swing x8
Hollow Hold x10-15 seconds
Push Press x6-8

CF Fitness
2 Sets;
In 5 Minutes;
15 Calorie Bike
15 Deadlifts- moderate
15 KB Cleans- light
AMRAP Burpees

Rest 2 Minutes

5 Minutes AMRAP
10 Wall Balls
10 Mixed DU’s or 40 Jump Rope
Rest 2 Minutes

Performance
2 Sets;
In 5 Minutes;
20 Calorie Bike
20 Deadlifts @ 50%
20 Burpee Bar Hops
AMRAP Muscle Ups- Bar or Rings- based on priority

Rest 2 Minutes

5 Minutes AMRAP;
20 Wall Balls 20/14lbs.
20 DU’s
Rest 2 Minutes

Weightlifting
A. Power Snatch- 75%x1x4
B. Jerk- Build to a tough single with good form

Thursday 2/8
Warm Up-
2 Sets;
Row 150M
Russian KB Swing x10 -moderate to heavy
Spiderman Stretch
Supinated Grip Lat Stretch x10 seconds

CF Fitness
A. Hang Power Clean + Front Squat 2(1+1) x4 –reference 2/3
B. 4 Sets;
8 Shoulder to overhead (push press or jerk)- light to moderate
9 NPU Burpee Box Jumps

Performance
A. Clean & Jerk 75%x1, 80%x1, 85%x1
B. 3 Sets;
12 Power Jerks @ 45%(of jerk)
15 NPU Burpee Box Jumps 24/20in.

Friday 2/9
Warm Up-
2 Sets;
Bike 8 calories
Knee Stretch + Spiderman Stretch
Counterbalance Squat x6
SL Glute Bridge x6/leg
20-30 second shoulder hang from cage

CF Fitness 
A. Deadlift 4×3 –reference 1/19
B. Every 7 Minutes for 2 Sets;
Row 30 Calories
20 Pullups or Jumping C2B Pullups
15 Reverse Lunges (use weight if possible)

Performance
A. Deadlift 70%x1x3
B. Every 7 Minutes for 2 Sets;
Row 40 Calories
30 Pullups
20 Front Racked, Reverse Lunges @35% (of back squat)

Weightlifting
A. Pause Snatch- 90% (of last weeks HS) x1x3
B. Pause Clean & Jerk- 90% (of last weeks HS) x1x3

Saturday 2/10
CF Fitness
With a partner, alternate whole rounds to complete as many rounds and reps as possible in 25 Minutes of;
1x 80ft. double overhead carry –heavy, KB’s or DB’s 
10 Sandbag Cleans- moderate to heavy 
15 Situps

Performance
2 Sets;
1 Minute AMRAP HSPU’s
1 Minute Rest
1 Minute AMRAP Pistols
1 Minute Rest
1 Minute AMRAP Rope Climbs
1 Minute Rest

Then, following the second set through, take 3 minutes of rest before;
10 Minutes for distance (with conversational pace)- Bike or Row