5/19-5/24

CF2 Strength


Monday-Snatch 15x1 on :60


Start @ 80%, add weight after no fewer than 2 but no more than 4 good lifts.


Tuesday-Paused Front Squat


20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Wednesday-Clean & Jerk 15x1 on :60


Start @ 80%, add weight after no fewer than 2 but no more than 4 good lifts.


Thursday-Back Squat


20 minutes to 1 @ 8, drop to 4 @ 9 (load drop) three down sets


Friday-Deadlift


20 minutes to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Saturday-none






CF 2 Conditioning


Monday-Every 2 minutes for 10 minutes:

5 power cleans, 115#/75#

5 thrusters, 115#/75#

5 power snatch, 115#/75#

5 overhead squats, 115#/75#


Tuesday-AMRAP 12 minutes:

15 pullups

12 walking lunges, 55#/35# dumbbells

9 burpees


Wednesday-For time:

Run 800m

50 squats

25 ring dips OR pushups

Run 400m

35 squats

15 ring dips OR pushups

Run 200m

20 squats

5 ring dips OR pushups


TIMECAP: 20 miinutes


Thursday-AMRAP 10 minutes:

30 double unders OR 60 single unders

15 Russian kettlebell swings


Friday-3 rounds for time:

20 box jumps OR step-ups

15 pullups OR ring rows

10 deadlifts


TIMECAP: 12 minutes


Saturday-murph






CF 1 Strength


Monday-Snatch Variation of coach's choice




15x1 on :60, addling load ONLY as mechanics allow


Tuesday-Paused Front Squat




20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Wednesday-Clean Variation of coach's choice




15x1 on :60, addling load ONLY as mechanics allow


Thursday-Back Squat




20 minutes to 1 @ 8, drop to 4 @ 9 (load drop) three down sets


Friday-Deadlift




20 minutes to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Saturday-none





CF 1 Conditioning


Monday-Every 2 minutes for 10 minutes:

5 dumbbell hang power cleans

5 dumbbell thrusters

5 dumbbell power snatch, alternating

5 dumbbell squats (load on shoulders)


Tuesday-AMRAP 12 minutes:

15 pullups OR ring rows

12 walking lunges w/dumbbells

9 burpees


Wednesday-For time:

Run 800m

50 squats

25 ring dips OR pushups

Run 400m

35 squats

15 ring dips OR pushups

Run 200m

20 squats

5 ring dips OR pushups




TIMECAP: 20 miinutes


Thursday-AMRAP 10 minutes:

30 double unders OR 60 single unders

15 Russian kettlebell swings


Friday-3 rounds for time:

20 box jumps OR step-ups

15 pullups OR ring rows

10 deadlifts




TIMECAP: 12 minutes





Saturday-murph