A. Power Clean + hang (below Knee) power clean + Hang (above knee) power clean; build to max on this (controlled feet) in 15-18 minutes
B. 3 min clock; max hs walk (in feet)
C. amrap 20
1 Power Clean & Jerk @80%
2 burpee bar muscle ups
4 strict hspu
8 KB Swings (70)
16 kb hold Lunges (hold like goblet squat)
32 double unders
D. Waiters Walk 30-40’ walks x 5 each arm
E. 5 rds NFT
20 weighted Situps ;ascending each round
15 Band Tricep press downs
10 45# barbell curls , controlled tempo
15 Band Scap Squeezes
A. Clean complex
-285
-300 failed on below the knee clean
B. WOD AMRAP 20
1 C&J @255
2 burpee MUs
4 strict HSPUs
8 kb swings @70
16 goblet lunges
32 DUs
-7+ 16
Clean complex
= 265#
3 min HS walk:
260ft
Amrap 20:
7 + 40
(250# C&J)
Waiters walks
= 100# DB (40ft)
Emom x 5
= 12 c2b
5RNFT
= done
Complex 185 back is AFU
3+17 HSPU huge goat used 185
Fun day, wrist getting better but still milking it.
A. 225 with ease
B. Did close grip pvc oh with 35# kbs hanging with bands (unstable oh walking)
240 ft
C. Amrapx20
5+1 210 c&j with a few mods due to wrist
D. #30 dB (weak )
E. Done
26, 35, 45, 53, 70 for the situps
One session
A-squat clusters 1-1-1
315-325-335
345-355-365
365-375-385F
B-power snatches EMOTM 5reps
75-75-95-95-115-115-135-135-155-155
3 reps for 165
C- AFAP
1k row
200 wall ball
300 du
Time: 20:55
10 mu immediately after
D-row intervals
Easy 100m
Hard 100m
Easy 200m
Hard 200m
Continue through 500m
A. 250#
B. 120ft
C. CJ & 220#
6+ 24
D. Done w 53#
E. Done
A. 235#
B. 145ft
C. @195#CJ
7+24 (no double unders)
SUNDAY FUNDAY with team CFR!
We had a function going on yesterday, so did all this stuff today.
A. 285#
B. 240′ (was interrupted by a member in the middle for a whole minute! what was he thinking????)
C. 7+ (a BIG) 1 (@255#) Shoulder felt pretty good, kept it light at this weight and push jerks.
D. Done
E. Done
Then ended with :45 AMRAP of burpee back flips with Tori…don’t kill me BP…I won though! 😉
A. 275#
B. 178′ kept it in unbroken sets of 60′
Little short on the last one
C. 6 + 15 done with 235#
That’s a lot of wall balls