Hi pick stuff up. I has no videos, so KTHXBAI
CF 2 Strength
Monday-Back Squat: 10 minutes @ 80%
Tuesday-Clean + Hang Clean + Jerk, 10 sets on :60 @ 75% of best C&J
Wednesday-Snatch + Hang Snatch 10 sets on :60 @ 75% of best snatch
Thursday-Back Squat: 15 minutes to ascend to 4 @ 9
Friday-Deadlift 3 @ RPE 9, then -5%x3x2
Saturday-Make-Up
CF 2 Conditioning
Monday-4 rounds for time:10 handstand pushups
15 toes-to-bar
20 kettlebell swings, 24kg/16kg
TIMECAP:
Tuesday-AMRAP 12 minutes:8 power snatch, 115#/75#
20 pullups
Wednesday-3 rounds for time:20 overhead squats, 95#/65#
20 knees-to-elbows
TIMECAP: 9 minutes
Thursday-For time:Run 800m
3 rounds of:
10 deadlifts, 275#/185#
50 double unders
Run 800m
Timecap: 15 mnutes
Friday-25-20-15-10-5 for time:Chest-to-Bar Pullup
Box Jump 24"
TIMECAP: 15 minutes
Saturday- Assign partners or teams. AS A TEAM complete the following. One person works at a time, add 25 reps for each partner past 2 on the team:
50 burpees
75 Matt Nasties
50 pullups
75 kettlebell swings
50 toes-to-bar
75 pushups
50 dumbbell thrusters
75 sit-ups
CF 1 Strength
Monday-Back Squat 4x4 in 10 minutes. Build to a good working weight and perform all your sets within a 10 minute timeframe.
Tuesday-15 minutes practicing hang clean + jerk
Wednesday-15 minutes practicing hang snatch
Thursday-Back Squat: 15 minutes to ascend to 4 @ 9
Friday-Deadlift 3 @ RPE 9, then -5%x3x2
Saturday-Make-Up
CF 1 Conditioning
Monday-4 rounds for time:15 pushups
15 hanging leg raises
15 Russian kettlebell swings
Tuesday-AMRAP 12 minutes:8 dumbbell hang snatch, alternating
12 pullups or ring rows
Wednesday-3 rounds for time:20 overhead squats
20 knees-to-elbows
TIMECAP: 9 minutes
Thursday-For time:Run 800m
3 rounds of:
10 deadlifts
25 double unders OR 100 single unders
Run 800m
Timecap: 15 mnutes
Friday-15-12-9-6-3 for time:Pullups
Box Jumps OR step-ups
Saturday- Same as CF2
