CF Fitness & Performance Week 7

**We will have a normal schedule, including the 11:30am class, for the rest of the day!

*Don't forget to enter your scores for 19.2!

Monday 3/4

CF Fitness

A. Goblet Squat 5x8-10 *use the same load as last week

B. 4 Rounds for Time:

8 C2B, Pullups, Jumping C2B, or Ring Rows *Choose the option that best fits your ability

10 DB Thrusters -use a challenging load

8 Burpees

Performance

A. Front Squat + Back Squat 80%(2+4)x3 *Percentage based off front squat

B. 4 Rounds for Time:

8 Bar Muscle Ups

10 Thrusters 95/65lbs.

12 Burpee Bar Hops

Tuesday 3/5

CF Fitness

A. Hang Power Snatch (hip) + Overhead Squat (1+1)

*Over 10 working sets, build to a challenging load with a primary focus on movement proficiency. Only go as low into the overhead squat as you are able to maintain a balanced position. Depth will be different for everyone, and some may NOT be able to achieve full depth. That’s okay!

B. For Time:

25 Deadlifts -moderate to heavy for 6-8 reps, reference last week’s loading.

50 KB Swings

25 DB Push Presses

Performance

A.Pause Snatch (knee)- Build to a heavy single over 10 sets

*Begin working sets around 75%

B. For Time:

25 Deadlifts 315/225lbs.

50 KB Swings 70/53lbs

25 HSPU

Wednesday 3/6

CF Fitness

3 Rounds EACH for time;

Row 14/10 Calories

20 Wall Balls

20 Hanging Knee Raises, V-ups or Situps

Bike 14/10 Calories

Rest 3 Minutes

Performance

3 Rounds EACH for time;

Bike 25/19 Calories

25 Wall Balls 20/14lbs.

25 T2B

Row 25/19 Calories

Rest 3 Minutes

Thursday 3/7

CF Fitness

A. Barbell Glute Bridge 5x8-10

B. Skill Work…

Use the time here to prioritize technique work with weightlifting or basic gymnastics

Performance

A. Hip Thrust 5x4-5

B. Skill Work…

Use the time here to focus on specific skills associated with the CF Open

Friday 3/8

TBD- 19.3

Saturday 3/9

TBD- based on 19.3