CFK Perform - 6 x 4 minute intervals - rest 2 minutes between each interval A) 30/24 Calories Then AMRAP 30 Double Unders 3 Wall Walks B) EMOM 1. 12 Diamond Pushups 2. 12 Dual DB Deadlifts 3. 4 DB Turkish Getups 4. Max Toes-to-Bar __________________________ CFK Fit - 6 x 4 minute...
A) “Fran” For time: 21-15-9 Thrusters (43/30kg) Pull-Ups - 10 minute time cap B) AMRAP in 12 minutes: 40 DB Snatches 30 DB Box Stepovers 20 Burpees (6”) 1000m Run __________________________ CFK Fit A) For time: 21-15-9 DB Thrusters Jumping Pull-Ups - 10 minute time cap B) AMRAP in 12 minutes: 30 DB Snatches 20 DB Box Stepovers 10 Burpees 600m Run [vc_row css_animation="" row_type="row"...
CFK Perform A) E1½M x 8 1-4: 1 Muscle Snatch 1 High Hang Snatch 1 Snatch Balance 1 OHS 5-8: 1 Snatch 1 OHS B) 5rft: 15 Box Jumpovers (24/20”) 12 SDHP (35/25kg) 9 Ring Dips ____________________________ CFK Fit A) E1½M x 8 1-4: 2 Muscle Snatches 2 High Hang Power Snatches 5-8: 2 Hang Power Snatches or 1 Power Snatch 1...
CFK Perform A) E3M x 5 10-8-6-6-6 Back Squats B) - 6 rounds - 1½ minutes per round - 30 seconds rest between rounds 10 Deadlifts Max Calories ____________________________ CFK Fit A) E3M x 5 10-8-6-6-6 Back Squats B) - 6 rounds - 1½ minutes per round - 30 seconds rest between rounds 5 - 10 Deadlifts Max...
CFK Perform A) E1½M x 8 1-4: 1 Power Clean 1 Push Press 1 Power Clean 1 Jerk 5-8: 1 Power Clean 2 Jerks B) AMRAP - 4 rounds - 3 minutes per round - 1 minute rest between rounds 10 DB Hang Power Cleans 10 Deficit Pushups 100m Run ___________________________ CFK Fit A) E1½M x 8 1-4: 1...
CFK Perform EMOM x 35 1: 70 Double Unders 2: 15 Wall Balls (9/6kg) 3: 15 Toes-to-Bar 4: Burpees (max reps. 6”) 5: Rest _______________________________ CFK Fit A) EMOM x 35 1: 40 Seconds of Double or Single Unders 2: 10 - 15 Wall Balls 3: 10 - 15 Knee...
A) “Nate” AMRAP in 20 minutes: 2 Ring Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) B) 3 rounds for quality 10 Jefferson Curls 100 Flutter Kicks ____________________________ CFK Fit A) “Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Air Squats B) 3 rounds for quality 10 Jefferson Curls 100 Flutter Kicks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
CFK Perform A) E1½M x 8 1 Power Snatch + 1 OHS + 1 Snatch B) AMRAP in 7 minutes: 10 DB Snatches 10 Burpees over the DB - rest 2 minutes AMRAP in 7 minutes: 10 OH Lunges 10 V-Ups ______________________________ CFK Fit A) E1½M x 8 3 Power Snatches 100m Run B) AMRAP in 7...
CFK Perform A) E3M x 5 8 Deadlifts @ 65% 10 Ring Rows (Tempo – 3010) B) EMOM x 12 1: 15 CTB Pull-Ups 2: 3 Wall Walks ____________________________ CFK Fit A) E3M x 5 8 Deadlifts 10 Ring Rows B) EMOM x 12 1: 10 Pull-Ups 2: 20 Situps 3: 10 DB...
CFK Perform A) E1½M x 8 1 Power Clean + 1 Push Press 1 Squat Clean + 1 Jerk B) EMOM x 5 100m Row Rest 2 minutes E3M x 3 400m Run _______________________________ CFK Fit A) E1½M x 8 3 x (Power Clean + Push Press) 30 Second Wall Sit B) EMOM x...
