2/17-2/22

CF 2 Strength

Monday-Push Press

15 minutes to build to 5 @ 9.5Tuesday-Back Squat: 12 minutes @ 80%

Wednesday-Snatch + Hang Snatch 10x1 on the minute

Start at 75% of best snatch, add weight after every two good setsThursday-Back Squat: 15 minutes to ascend to 5 @ 9

Friday-Clean + Hang Clean + Jerk 10x1 on the minute

Start at 75% of best C&J, add weight after every two good setsSaturday-




CF 2 Conditioning

Monday-For time:75 double unders
4 rounds of:
3 hang squat cleans, 185#/135#
10 burpees
75 double unders
TIMECAP: 10 minutes

Tuesday-3 rounds for time:Run 400m
10 thrusters, 135#/95#
TIMECAP: 10 minutes

Wednesday-AMRAP 10 minutes:10 toes-to-bar
10 box jumps, 30"/24"
10 handstand pushups

Thursday-For total reps:2:00 wall ball, 20#/14#, 10'
2:00 push press, 75#/55#
2:00 deadlifts, 225#/155#
2:00 chest-to-bar pullups


Friday-AMRAP 15 minutes:20 pullups
Run 200m

Saturday-TBA




CF 1 Strength

Monday-Push Press

15 minutes to hit 5-5-5-5, no missesTuesday-Back Squat 4x4 in 10 minutes. Build to a good working weight and perform all your sets within a 10 minute timeframe. Try to add weight to 4x4 performed 140210.

Wednesday-15 minutes working on hang snatch

Thursday-Back Squat: 15 minutes to ascend to 5 @ 9

Friday-15 minutes working on hang clean & jerk

Saturday-




CF 1 Conditioning

Monday-For time:100 single unders
4 rounds for:
5 dumbbell hang squat cleans
10 burpees
100 single unders
TIMECAP: 10 minutes

Tuesday-3 rounds for time:Run 400m
10 dumbbell thrusters
TIMECAP: 10 minutes

Wednesday-AMRAP 10 minutes:10 toes-to-bar OR hanging leg raise
10 box jumps
10 pushups

Thursday-For total reps:2:00 wall ball
2:00 push press
2:00 deadlifts
2:00 pullups or jumping pullups

Friday-AMRAP 15 minutes:15 pullups or ring rows
Run 200m

Saturday-TBA