CFF is rolling deep to Milford Mayhem this year. 10 teams, 40 competitors
Regionals:
am
A. Snatch + Snatch Balance + 1-2 OHS; build to max in 18 minutes
*if NOT comfortable with re racking barbell SAFELY, remove snatch balance and hit some speed work after with this. Just perform Snatch + OHS
B. 70-77% of A; hit for 3 x 3, NOT TnG ; rest 2 min between sets
C.
10 cal bike
100m shuttle
10 cal bike
@90+% rest 3/1 X 3
D. Assistance work – recovery – athlete specific ; not taxing for pm
pm
A. Back SqT – 1RM with 5 second pause in hole + 3×3@85%- with 5 second pause on each rep also
B. Front SqT – “bottoms up” 3RM for the day
C. Wodapalooza week 2 – wod 3
AMRAP 7
21-15-9
Hspu
C2b Pullups
* note completion of 21-15-9 time
Opens:
A. Back SqT – 1RM with 5 second pause in hole + 3×3@85%- with 5 second pause on each rep also
B. Front SqT – “bottoms up” 3RM for the day
C. Wodapalooza week 2 – wod 3
AMRAP 7
21-15-9
Hspu
C2b
Snatch complex
Hit at 100kg
Miss at 107 (pr)
% work at 70% (70kg)
Anrap done
21/21
15/15
9/9
21/21
15/8
Tie breaker 1:45
Back squat
150kg
3×3 at 127
Bottom up FS 3rm
120kg
Complex- 225
Squat- 330
Fs-245(suck at these) did drop sets at 225 3×3 to work position
Sprint work done with rower – 10:02 total time
Rest 15 minutes into AMRAP
1+75 (3 hspu on 9 round)
Think can hit two rounds if redo