Test: 20 Minutes to find 1 RM Clean and Jerk Then……. AMRAP 3 Minutes 3 Cleans @ 75% (any kind of clean from the ground) 5 Ring Push Ups Then…….. AMRAP 7 Minutes 5 Hang Squat Cleans @ 65% 60 Meter Shuttle Run (to 10m and 20m) Marco at 285 on the Clean and
Choose “Cindy” or “Mary” 5min AMRAP – Cindy= 5 pull-ups 10 push-ups and 15 squats / Mary= 5 HSPU’s 10 one-legged squats 15 pull-ups rest exactly 2 min and repeat 3 more times. Post Reps for each of the FOUR 5 min AMRAP and post total reps. Compare to your last Cindy Mary numbers.
2:00mins of Wall Ball 20/14 then right into: 3 x (Front Squat + R Leg Box Step Ups in Front Squat position + Front Squat + L Leg Step Up) 115/95, 20″ 50 Double Unders 3 x (Front Squat + R Leg Box Step Ups in Front Squat position + Front Squat + L Leg
“Diannie” (Diane meets Annie CFWC style) 50 Double Unders 9 Deadlift 9 Hand Stand Pushups 50 Situps 40 Double Unders 9 Deadlift 9 Hand Stand Pushups 40 Situps 30 Double Unders 9 Deadlift 9 Hand Stand Pushups 30 Situps 20 Double Unders 9 Deadlift 9 Hand Stand Pushups 20 Situps 10 Double Unders 9 Deadlift
Snatch: 15 min to establish a 1RM Then… 12 Min Partner Ladder (3-6-9-12-15….) Power Snatch, 75/55 Burpee *Each partner will complete 3 power snatches & 3 burpees, then 6 &6, 9&9, ect. 1 bar per team. You may only move as fast as both partners work. Make sure you pull your weight on Partner Friday
Split Jerk 2-2-2-2-2 Then: 15 Min Amrap 9 Push Press (115/85) 12 Box Jump (24/20) 15 Kettle Bell Swing (53/36) Strength Class Push Press 2-2-2 Split Jerk 3-3-3 Post Loads and Rounds to comments:
EMOM for 7 Min Squat Clean + HSC (low) + HSC (high) + Push Jerk, heavy Then… 3 Rounds: 7 Hang Squat Cleans, 155/115 14 Ring Dips 21 Pull-ups Good receiving position!
Deadlift 5-5-5 Then….. 400m Run 20 Deadlifts 225/155 400m Run 20 KB Swings 70/53 400m Run 20 Chest to Bar Pullups 400m Run 20 Toes thru Rings Coach Steve at Barbells for Boobs. Yay boobs!!!!
Tabatta Banded Sprints (for 20 seconds one person sprints while other person holds them back with a resistance band. Switch during the 10 sec rest until both have completed 8 rounds) Then: 4 rounds for time 30 jumping squats 45# bar 20 ring push-ups
11am Endurance WOD 100 Hollow Body Rocks for Time Then…. 7 Rounds 3 Thrusters 155/115 5 Strict Pullups Cash Out: 50 Hand Stand Push Ups
1RM Weight Box jump 20″ • add (Dumbells/KB) in each hand • Step down! Then: for 10 min Every Odd Minute 10 Toes 2 Bar Every Even Minute 3 KB squat Clean & Jerks 70/53
OH Squat: 12 min to establish a 3 rep max Then… 10-9-8-7-6-5-4-3-2-1 Then… 1 -2-3-4-5-6-7-8-9-10 KB Swings, 70/53 SDHP, 95/65 *Partners will rotate movements after each rep scheme. You may not move on until both partners are finished each movement. Natty Lite goin for it!
