All posts by CFGG

Thursday

A.

deadlift

5 reps @ 70%

5 reps @ 75%

3 reps @ 80%

2 reps @ 85%

4-5 reps @ 80%

5-6 reps @ 75%

B.

16 min amrap:

teams of three, complete one full round then tag next person in

2:1 work rest ration. PUSH HARD when it’s your turn!

8 burpees over the erg

12/10 cal row

12 TTB

Monday

A.

5 sets:

a) 4-4-3-3-2 strict barbell press 

b) 8-12/arm bent over DB row

B.

4 rounds for time:

10 burpees to 6”

8 hang power clean (155/105, Rx+185/125)

6 shoulder to overhead

Friday

A.

8 sets:

pause clean deadlift + power clean

pause 2-3s at knee

B. 

For Time: 

100-80-60-40-20 DUs

50-40-30-20-10 sit-ups

15-12-9-6-3 hang power clean (155/105)

Thursday

A.

4-4-3-3-2 seated barbell press 

B.

For time:

1 round of Kelly (6 min cap)

2 mins rest

6 min amrap: Cindy

2 mins rest

For time:

1 round of Kelly (6 min cap)

1 round of Kelly = 400m run, 30 box jumps (24/20), 30 WBS

1 round of Cindy = 5 pull-ups, 10 push ups, 15 air squats

Monday

A.

5-5-4-4-3 push press 

B.

7 sets: 

In 60s, complete:

10 burpees over the bar

max reps hang power snatches (155/105)

rest 2 mins between sets

score= total reps hang power snatches