Category: Uncategorized

Catch up or Skill work.

Conditioning.

12min amrap.
30 toes to bar
50 thrusters 20/15kg
800m run or 1000m row

Skill.

Split jerk 5×1 @90-100+%

Conditioning.

Freddy’s Revenge. Compare to 27th May’14

5rft
5 shoulder to overhead 85/60kg
10 Burpees

Skill.

Toes to bar.
Adv. 7min amrap 10 unbroken perfect reps.
Beg. Toes to bar progressions.

Conditioning.
20min amrap

30 air squat
15 power clean 52.5/35kg
5 strict chest to bar
100 double unders

Strength.

Overhead squat 2RM. Then 3×2 @90% of 2RM.

Conditioning.

8min amrap
9 snatch 42.5/30kg
7 box jump 24/20
5 deficit Hspu 4″/2″

Conditioning.

Team of 2.

6rds of Cindy
20 axle power cleans 60/40kg
4rds of Cindy
20 axle shoulder to overhead 60/40kg
2rds of Cindy
20 axle shoulder to overhead
4rds of Cindy
20 axle power cleans
6rds of Cindy

Strength.

Sumo deadlift. Pull 3RM for 5reps.

Conditioning.

3rft

60 double unders

40 wall ball 10’/9′ 9/6kg

10 target burpees

Catch up or skill work.

Conditioning

3rft

20 med ball sit up 9/6kg

20 hang power clean 60/40kg

Skill.

Adv. Kipping Hspu technique

Beg. Strict Hspu progressions

Conditioning.

CFNE Strict Press Biathlon

800m run

21 unbroken strict press 52.5/35kg

800m run

18 unbroken strict press

800m run

15 unbroken strict press

200m run penalty each time you break on strict press

Skill.

Split jerk 5×1 @ 85-90%

Conditioning.

4min amrap

9 chest to bar

9 box jump overs

rest 90sec

3min amrap

6 chest to bar

6 box jump overs

Strength.

Front squat 5RM. Then 3×5 @90% of 5RM.

Conditioning.

6min ascending ladder

3 cleans 60/40kg

3 toes to bar

Add 3 reps each rd.