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...
CFK Perform A) EMOM x 28 1: 70 Double Unders 2: Max DB Bench Presses 3: Max KB Swings 4: Rest B) 3 rounds for quality: 1 Minute Plank 15 Barbell Romanian Deadlifts ___________________________________ CFK Fit A) EMOM x 28 1: 40 Seconds of Double or Single Unders 2: 12 DB Bench...
A) E3M x 5 8 Back Squats @ 65% 8 Strict Pull-Ups B) - 6 rounds - 2 minutes per round - 1 minute rest between rounds Rounds 1, 2 and 3: 24/20 Calories Max Toes-to-Bar Rounds 4, 5 and 6: 24/20 Calories Max HSPU ________________________________ CFK Fit A) E3M x 5 8 Back...
A) “Nancy” 5 rft: 400m Run 15 OHS (45/30kg) - 20 minute time cap B) Partner WOD 100 DB Snatches 80 Russian Twists 60 Shuttle Runs 40 DB Drags 20 Ring Dips or Kickback Burpees - You go, I go ______________________________________ Fitness A) “Nancy” 3 - 5 rft: 400m Run 10 OHS or Front Squats - 20 minute time...
A) E3M x 5 10 Deadlifts @ 50% 5 Strict Pull-Ups B) E4M x 3 10 CTB Pull-Ups 10 Hang Squat Cleans (62.5/45kg) 10 STOH _____________________________________ Fitness A) E3M x 5 10 Deadlifts 10 Ring Rows B) E4M x 3 10 Jumping Pull-Ups 10 Hang Power Cleans 10 Push Presses [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) EMOM x 10 1-3: 3 Power Snatches @ 60% 4-6: 2 Power Snatches @ 65 - 70% 7-10: 1 Power Snatch @ 70 - 75% - or lighter B) AMRAP in 12 minutes: 12 Russian KBS 15/12 Calories 18 Pushups _________________________________ Fitness A) EMOM x 10 3 Hang Power...
A) E3M x 5 10 Back Squats @ 50% 5 Ring or Bar Muscle-Ups B) E2M x 5 200m Row - straight into C) E2M x 5 200m Run ______________________________ Fitness A) E3M x 5 5 - 10 Back Squats 5 Strict Pull-Ups 5 Dips B) E2M x 5 200/175m Row (or Rest...
A) EMOM x 10 1-3: 3 x Power Clean + Push Jerk @ 60% 4-6: 2 x Power Clean + Push Jerk @ 70% 7-10: 1 x Power Clean + Push Jerk @ 80% - or lighter B) 5 x 3 minute rounds 15 Toes-to-Bar 15 SDHP (45/30kg) 15...
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