Monday, 022017

week 1 of CF Open 2017
De-load leading up to week 1. 

Following, this will break off into two phases. 1 solely for those looking to attack the open, others planning to continue to the next starry. 

Row Repeats (to start the day) 

500m x 5; rest 2:30 hard efforts 
Weightlifting:

A. 3 positional snatch – every :90. Starting at 60% x 15 min

B. Ohs – :30 on 1 min off. Max reps at 95/63 – 115/83 – 135/93 

C. Back SqT – 4×3@78%
Conditioning:

AMRAP 12 – sustainability start to finish 

5 strict hspu *can be deficit

60′ oh db walking lunge (30′ each arm) – 50/35 *kb if no db 

10 t2b

90′ farmers carry 

15 box jumps 24/20

Assistance Work:

A. Tgu – 20 alt reps light and workout positioning 

B. Crossover symmetry 

C. 50 pvc dislocates