All posts by CFGG

Friday

build to todays heavy:

segmented snatch deadlift + power snatch

segmented snatch deadlift: perform a snatch deadlift up to the first designated pause position and hold for 2-3 seconds, then move to the next pause position and hold, finish the lift in a fully standing position. Return the bar to the floor under control and then perform one power snatch

B.

5 sets:

In 90s, complete:

12 alternating DBS (50/35)

9 burpees over the erg

max calorie row

rest 2 mins between sets

score = total calories rowed

Thursday

A.

6-8 sets: 

every 90s 2 front squats (start at 50-60% and build to a tough set) taken from the ground

B.

16 min amrap:

25 TTB

50 DUs

15 squat cleans (115/75)

25 TTB

50 DUs

13 squat cleans (135/95)

25 TTB

50 DUs

11 squat cleans (185/115)

25 TTB

50 DUs

9 squat cleans (225/145)

Monday

no 7pm class tonight, enjoy a safe and fun filled New Year’s eve!

A.

5 sets:

back squat 4-5 reps (@32X1)

B.

for time:

300m run

30 deadlifts (185/125)

200m run

20 back squats (185/125)

100m run

10 power cleans (185/125)

Friday

A.

build to a heavy:

hang power clean + front squat + hang squat clean

B.

For time:

40 WBS

20 hang power cleans (135/95)

30 WBS

15 hang power cleans

20 WBS

10 hang power cleans

10 WBS

5 hang power cleans

Thursday

A.

Build to a 3RM close grip bench press

B.

3x3close grip bench press @ 85% of part A weight

C.

four sets:

In 4 mins, complete

400m run (buy in)

then, amrap Cindy

rest 2 mins between sets

“Cindy”

5 pull-ups

10 push ups

15 air squats

Monday

12 days of Christmas!

1 muscle up

2 deadlifts (75/55)

3 front squats

4 push press

5 power cleans

6 TTB

7 burpees

8 thrusters

9 pull ups

10 push jerks

11 push ups

12 SDLHP

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – MU

2 – 2 deadlifts then 1 MU

3 – 3 front squats, then 2 deadlifts, then 1 MU

4 – 4 push presses, then 3 front squats, then 2 deadlifts, then 1 MU

….and so on…