9/24/2019
9/24/2019 Tempo Push Press5-5-5-5-5 @ 60-70% 5RM5 sec negative 5 Rounds for Time:55 Double Unders11 Thrusters 95/65*13 min cap____________CF BasicsShoulder Press5-5-5-5-5 3 Rounds for Time:10 Burpees15 Push Press 75/5530 Double Unders / 60 Single Unders
9/24/19
9/24/2019 Tempo Push Press5-5-5-5-5 @ 60-70% 5RM5 sec negative 5 Rounds for Time:55 Double Unders11 Thrusters 95/65*13 min cap ____________ CF BasicsShoulder Press5-5-5-5-5 3 Rounds for Time:10 Burpees15 Push Press 75/5530 Double Unders / 60 Single Unders
9/23/2019
9/23/2019 Hanging Squat Clean3-3-3-3-3 3 Rounds for Time:5 Bar Muscle-ups7 Hanging Squat Cleans 135/959 Burpees over the Bar*11 min cap____________CF BasicsHanging Power Clean3-3-3-3-3 9 Min AMRAP:3-6-9-12-15… of:Hanging Power Cleans 95/65Front Squats 95/65
9/23/19
9/23/2019 Hanging Squat Clean3-3-3-3-3 3 Rounds for Time:5 Bar Muscle-ups7 Hanging Squat Cleans 135/959 Burpees over the Bar*11 min cap____________ CF BasicsHanging Power Clean3-3-3-3-3 9 Min AMRAP:3-6-9-12-15… of:Hanging Power Cleans 95/65Front Squats 95/65
9/20/2019
9/20/2019 15 Min AMRAP:100 m KB Suitcase Carry 70/5315 Burpees25 Med Ball Cleans 20/14
9/20/19
9/23/2019 Hanging Squat Clean3-3-3-3-3 3 Rounds for Time:5 Bar Muscle-ups7 Hanging Squat Cleans 135/959 Burpees over the Bar*11 min cap____________ CF BasicsHanging Power Clean3-3-3-3-3 9 Min AMRAP:3-6-9-12-15… of:Hanging Power Cleans 95/65Front Squats 95/65
9/19/2019
9/19/2019 4 Rounds for Time: 30 KB Swings 70/53 Run 400 m Rest 3 Min
9/19/19
9/19/2019 4 Rounds for Time:30 KB Swings 70/53Run 400 mRest 3 Min
9/18/2019
9/18/2019 “Cindy” 20 Min AMRAP: 5 Pull-ups 10 Push-ups 15 Squats
9/18/19
9/18/2019 “Cindy”20 Min AMRAP:5 Pull-ups10 Push-ups15 Squats
