Author: Jim King

"Cerberus" (CT - CompTrain) For time: 800m Run 30 Power Cleans (62.5/45kg) 10 Bar-facing Burpees 800m Run 20 Power Cleans (85/62.5kg) 20 Bar-facing Burpees 800m Run 10 Power Cleans (102.5/70kg) 30 Bar-facing Burpees - scale the barbell to 50-60%, 65-75%, 80-85% of 1RM Power Clean. ...

7am Weightlifting 9am 17ML.2 6, 7, 8am CrossFit 0 - 5:00 (Masters/Teens CF Games 16.4 "Deuce Deuce") 22 Toes-to-Bar 22 Clean and Jerk (45/30kg) 160m Run 5:00 - 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 - 15:00 22 Toes-to-Bar 22 Clean and Jerk (45/30kg) 160m Run 15:00 - 20:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run - post time for first interval...

Every 5 minutes for 7 rounds: 5 Clusters 400m Run - During the Cluster sets the bar can only be dumped from waist height. - Score = slowest round (in seconds) - kgs. Lowest score is best. e.g. slowest round 2:10 (130 seconds) @ 50kg. 130 - 50 = 80 CFK championships...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.