In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Workout 13 rounds: 2 deadlifts 185/125 4 SA devils press 35/25 9 sit-ups Happy birthday, Jason! |
| Finisher 3 sets of :30 max bicep curls :30 rest :30 max incline pushups :30 rest |
| Lift Every 2:00 for 7 rounds 3,3,2,2,1,1,1 Pause (at knee) snatch 5 sec pause each rep. Percentages ideally go 60-65% for 3s 65-70% for 2s 75+% for 1s |
| Workout 3 rounds for time: 25 squats 75/55 19/15 cal row rx back squats rx+ ohs |
| Skill Work 3 rounds hs walk skill work Level 1: pushup shoulder taps x :15-:20 and 10 incline pushups Level 2: wall walk+shoulder taps Level 3: hs walk |
| Workout 20:00 AMRAP 4,8,12, etc alternating db hang clean and jerk 50/35 double unders x 5 (20,40,60, etc) rest :30 in between each round rx+ 2 dumbbells–make it something you can do 4-8 unbroken reps with consistently |
| Workout 20:00 EMOM 3 deadlifts @55%–2 sec tempo on way down If you’ve done CF for less than 6 months, 2 reps Then: 6 rounds on a 10:00 clock 8-18 hollow rocks 6 pallof presses/side |
| Accessory 4 sets on the 4:00 start 8 z press 3111 Superset with double pause pullups (top and bottom pause) x 4-6 reps |
| Workout 40 dumbbell hang snatch 50/35 40 pullups 40 shoulder to overhead 115/75 every 2:00, including the start, :30 suitcase carry hold 50/35 rx+ chest to bar |
| Lift Every 2:00 for 7 rounds 3,3,2,2,1,1,1 Pause (at knee) clean and jerk 5 sec pause each rep. Percentages ideally go 60-65% for 3s 65-70% for 2s 75+% for 1s |
| Workout 5 rounds for time with a 12:00 cap: 5 front squats 6 bar facing burpees 10/7 cal bike start at light weight–build to moderate weight two scores–time, and weight you use |
| Skill Work 3 rounds: hs walk skill work Level 1: pushup shoulder taps x :15-:20 and incline pushups Level 2: wall walk+shoulder taps Level 3: hs walk |
| Workout 30:00 cap: “Cori” 1000 M Row 10 clean and jerks 800m row 8 clean and jerks 600m row 6 clean and jerks 400m row 4 clean and jerks 200m row 2 clean and jerks If your max is above 185/125, use 70%. If it’s below, use 75% Weight cap– 225/155 |
| Lift Every 2:00 for 7 rounds 3,3,2,2,1,1,1 Pause (at knee) snatch 5 sec pause each rep. Percentages ideally go 55-60% for 3s 60-65% for 2s 70+% for 1s |
| Workout 8:00 AMRAP 6 power snatch 75/55 30 double unders Rx+ 95/65 |
Workout
10:00 AMRAP
50m bearhug carry 100/70
25m pinch grip carry/side 25/15
10 Toes to ring
Rx+ 5 rmu
rest 5:00
Do your score for time
| Lift 20:00 EMOM 3 back squats @ 60% –2 sec tempo on way down If you have been doing CF for less than 6 months, or have not squatted in the last 3 weeks, please only do 2 reps each round. |
| Finisher 6 rounds on a 10:00 clock: 5-15 hollow rocks 5 pallof presses/side |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
