CF Fitness & Performance Week 9

Monday 9/2

CF Fitness

A. Press 4x4 -aim to add weight OR, volume to last week’s results

B. For Time:

50 Jump Rope or 25 Mixed DU’s

30 DB Thrusters- moderate

50 Jump Rope or 25 Mixed DU’s

Performance

A. Push Press + Jerk (2+1) x4- build to a load that you know you’ll be able to complete all 4 working sets with.

B. For Time:

50 DU’s

50 Thrusters 95/65lbs

50 DU’s

Tuesday 9/3

CF Fitness

A. Snatch Grip Deadlift 3x4-5 *Aim to increase working sets by 5-10lbs from last week.

B. Every 3 Minutes x 6 Sets;

10 DB Snatches- moderate

Row 250/190M

Performance

A. Hang Snatch (hip) 3x2- building

B. Every 3 Minutes for up to 6 Sets

Power Snatch x5 TnG -Begin at 45% of 1RM Snatch, add weight where/ when able.

Bike 10/7 Calories

*This is both for load, and time. Your slowest time is your score.

Wednesday 9/4

CF Fitness

A. Goblet Squat- 4x10-12

OR; Front Squat- 3x4-5

B. Every 2 Minutes for 5-7 sets:

8 Jumping Lunges or Reverse Lunges

10 Wall Balls

8 DB Chainsaw rows (Right arm)- use a moderate load

8 DB Chainsaw rows (Left arm)

*If unable to maintain pace beyond five sets, don’t force it. Track time per set.

Performance

A. Back Squat- 4x6 -use as close to your 8RM as possible

B. Every 2 Minutes for 5-7 sets:

12 Jumping Lunges

10 Wall Balls 20/14lbs

8 Burpee Lateral Jumps (over medicine ball)

*If unable to maintain pace beyond five sets, don’t force it. Track time per set.

Thursday 9/5

CF Fitness

A. Hang Power Clean + Front Squat + Push Press + Jerk (1+1+1+1) E2MOM x6 Sets

B. 15 Minute AMRAP

8 DB Push Presses- Heavy for 8 reps

10 Situps

12 Mountain Climbers

Performance

A. Clean +Jerk- Build to a heavy set

B. 15 Minute AMRAP

2 Ring Muscle Ups

4 Strict HSPU’s

6 T2B

Friday 9/6

CF Fitness & Performance

A. Accessory work OR, strength makeup.

B. 24-16-8-16-24

(HR) Pushups or Incline Pushups

Reverse Front Racked Lunge 125/90lbs

*Lunges can be modified by load to a goblet, or body weight lunge. Or, by position to a step up loaded accordingly.

Saturday 9/7

CF Fitness

25 Pullups, or Jumping C2B Pullups

25 Single KB Cleans- HEAVY

25 Pullups, or Jumping C2B Pullups

Performance

25 C2B Pullups

25 Hang (Squat) Cleans 185/135lbs

25 C2B Pullups