CF Fitness & Performance- Week 4

**Don't forget to enter your 20.2 score into the CrossFit Games Open by Monday evening at 5PM!

*Strength Accessory Work

Monday 10/21

CF Fitness

5 Sets

A1: 3-point supported DB Row x6-8/ arm

A2: Perfect Push-ups AMQRP

B. 10 Minute AMRAP:

9 (Single) KB Cleans

9 x(1 Push up + 2 Renegade Rows)

Performance

A1: Pendlay Row- Build to a heavy set of 5

A2: Weighted Push-up 5RM

B. 10 Minute AMRAP:

5 Power Cleans 155/105lbs.

7 Front Squats

9 Ring Dips

Tuesday 10/22

CF Fitness

A: Hang Power Snatch (hip) x3, E2MOM x8 Sets

B. EMOM x12 Minutes (4 Sets)

Station 1: Bike 10/7 Calories

Station 2: 12 DB Push Presses- Heavy for 8 Reps

Station 3: 35 Jump Rope

Performance

A: Hang Snatch (hip) + Hang Snatch (knee)- Build to a heavy (1+1)

*Begin working sets around 70% of your best snatch. You may build in weight/ set based on feel, but movement proficiency here is the priority. There should be NO MISSED LIFTS here.

B. EMOM x12 Minutes (4 Sets)

Station 1: Bike 12/9 Calories

Station 2: 12 Strict HSPU’s

Station 3: 35 DU’s

Wednesday 10/23

CF Fitness

A: Goblet Squat TEST

OR; Box Front Squat- Heavy Single

B. RDL 3x5

C. Every 90 Seconds x 9 Minutes (6 Sets)

5 Jumping Chest to Bar Pullups, or Ring Rows

10 Reverse, Goblet Lunges- moderate

5 DB Thrusters- moderate to heavy

Performance

A: Pause Front Squat- Heavy Single

B. RDL 3x5

C. Every 90 Seconds x 9 Minutes (6 Sets)

5 Chest to Bar Pullups

10 Reverse, Front Racked Barbell Lunge 135/95lbs.

5 Thrusters

Thursday 10/24

CF Fitness

A: Choice of mobility or Accessory Work

B. E2MOM x 22 Minutes (3 Sets)

Station 1; Hang Clean + Clean + Jerk 65-75%(1+1+2) -You may build based on feel

Station 2; 8 NPU Burpee Box Jumps

Station 3; Row 15/12 Calories + 12 Wall Balls

Station 4; Rest

Performance

A: Choice of mobility or Accessory Work

B. E2MOM x 22 Minutes (3 Sets)

Station 1; Hang Clean + Clean + Jerk 65-75%(1+1+2) -You may build based on feel

Station 2; 10 Burpee Box Jumps 24/20in.

Station 3; Row 20/15 Calories + 15 Wall Balls 20/14lbs.

Station 4; Rest

Friday 10/25

TBD

Saturday 10/26 -Halloween Party!

TBD