CF Fitness & Performance Week 12

Monday 9/23

CF Fitness

A. Press- Build to a 3RM

B. 12 Minute AMRAP:

10 KB Cleans- moderate

20 KB/DB Chainsaw Rows (10R, 10L)

Performance

A. Jerk- 1RM

B. For Time:

25 Power Clean & Jerks 185/135lbs

20 Strict HSPU’s

15 Burpee Bar Hops

*12 Minute Cap

Tuesday 9/24

CF Fitness

A. Snatch Grip Deadlift- Build to a 5RM

B. 2 Min AMRAP:

Ring Dips, Box Dips

Rest 2 Minutes

4 Minute AMRAP:

6 Heavy DB Snatches

8 Wall Balls

Rest 2 Minutes

2 Minute AMRAP:

C2B, Pullups, Jumping C2B

Performance

A. Hang Snatch (hip)- 1RM

B. 2 Minute AMRAP:

Ring Muscle Ups

Rest 2 Minutes

4 Minute AMRAP:

4 Hang Power Snatches w/ 55% of part “A”

8 Wall Balls 20/14lbs.

Rest 2 Minutes

2 Min AMRAP:

Ring Muscle Ups

Wednesday 9/25

CF Fitness

A. E2MOM x 10 Sets- Hang Clean + Jerk- Build to a heavy set

B. Goblet Squat- TEST; 50%(BW) for up to 25 proficient reps

OR; Front Squat- 3RM

Performance

A. Clean & Jerk- 1RM

B. Back Squat- 3RM

Thursday 9/26

CF Fitness & Performance

EMOM for up to 25 Minutes (5 Sets)

Station 1: 25 KB Swings 24/16Kg

Station 2: 200/150M Row

Station 3: Bike 12/9 Calories

Station 4: 40 DU’s

Station 5: Rest

Friday 9/27

CF Fitness

A. Accessory work OR, strength makeup.

B. 15 Minute AMRAP:

4 Box Jumps

6 Ring Rows

8 Reverse, Goblet Lunges

Performance

A. Accessory work OR, strength makeup.

B. 15 Minute AMRAP:

4 Box Jumps 24/20in.

6 C2B Pullups

8 Reverse, Front Racked Barbell Lunge @35% of 3RM Back Squat

Saturday 9/28

CF Fitness

3 Rounds for Time

Run 300M

20 DB Thrusters- light to moderate

20 V-ups or Situps

Row 375/285M

Performance

3 Rounds for Time

Run 400M

20 DB Thrusters 50/35lbs

20 T2B

Bike 25/19 Calories