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CF 2 Strength
Monday- Backsquat 82.5%x4x5
Tuesday- Clean to Max
Wednesday- Front Squat 85%x3x5
Thursday- Closed For Thanksgiving
Friday- Snatch to Max
Saturday- Deadlift to Max
CF 2 Conditioning
Monday- 30-20-10 DB Walking Lunges DB Push Press use same weight you did on lunges (perscribe per person)
Tuesday-For Time Run 800m 15 Pull ups 15 Russian Kb Swings 30 Box Jumps Run 400m
Wednesday- 2 Rounds Tabata Sit ups / Tabata Burpees / Tabata Ring Dips Notes: Workout is done for 8 rounds each movement 20 sec work 10 sec rest alternate between movements after the 8 sets have been done lowest score goes on board
Thursday- Closed
Friday- EMOM 10 min Rounds Snatch + TnG Snatch 70% of todays max and max HR Pushups (Score total HR Push ups)
Saturday- "Fran" 21-15-9 Thrusters (95/65) / Pull ups 6min CAP
CF 1 Strength
Monday- Backsquat 4-4-4-4-4
Tuesday- Clean from POS 2 or hang
Wednesday- Front Squat 3-3-3-3-3
Thursday- Closed
Friday- Snatch From Hang or POS 2
Saturday- Deadlift 5-5-5 to a heavy top set of 5 (Not a 5RM but close)
CF 1 Conditioning
Monday- 30-20-10 DB Walking Lunges DB Push Press use same weight you did on lunges (perscribe per person)
Tuesday- For Time Run 800m 15 Pull ups 15 Russian Kb Swings 30 Box Jumps Run 400m
Wednesday- 2 Rounds Tabata Sit ups / Tabata Burpees / Tabata Ring Dips Notes: Workout is done for 8 rounds each movement 20 sec work 10 sec rest alternate between movements after the 8 sets have been done lowest score goes on board
Thursday- Closed
Friday- EMOM 10 min 6 DB snatches (alt) and max HR push ups
Saturday- DB Fran 21-15-9 DB thrusters and pull ups/ring rows 9min CAP
