6/2/2014-6/9/2014

Congrats on all the PR's this weekend it was awesome seeing all the hard work pay off for all the CFM members!






CF 2 Strength


Monday-Backsquat 5@9 load drop 5-7% repeat (3 down sets)


Tuesday-Clean + Hang Clean High Hang Clean 60%x1, 65%x1, 70%x1, 75%x1x2, 80%x1


Wednesday-Snatch + Hang Snatch + High Hang Snatch 60%x1, 65%x1, 70%x1, 75%x1x2, 80%x1


Thursday-Push Press 5 @ 6, 5 @ 7, 5 @ 8, plus four down sets (repeat)


Friday-Back Squat, 303 tempo 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop)


Saturday-Make up






CF 2 Conditioning


Monday-AMRAP 10min 10 CTB Pull ups 12 DB Snatches (alt) 55/35 200m Run


Tuesday-AMRAP 8 minutes:

12 thrusters, 55#/35# dumbbells
12 toes-to-bar


Wednesday-3 rounds for time:

Run 400m
12 pullups
12 ring dips


Thursday-4 rounds for total reps:

60 seconds kettlebell snatch, alternate every 5 reps, 24kg/16kg
60 seconds burpees
120 seconds rest


Friday-2 Rounds For Reps 1min Row for cals 1min KB Swing 1min Double unders 1min V-ups Rest 1min


Saturday-






CF 1 Strength


Monday-Backsquat 5@9 load drop 5-7% repeat (3 down sets)


Tuesday-Clean From Coaches Choice dependant on athlete


Wednesday-Snatch From Coahes choice dependant on athlete


Thursday-Push Press 5 @ 6, 5 @ 7, 5 @ 8, plus four down sets (repeat)


Friday-Back Squat, 303 tempo 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop)


Saturday-Make up






CF 1 Conditioning


Monday-AMRAP 10min 10 Pull ups or Ring rows 12 DB Snatches (Alt) 200m run


Tuesday-4 rounds for total reps:

60 seconds kettlebell snatch, alternate every 5 reps
60 seconds burpees
120 seconds rest


Wednesday-3 rounds for time:

Run 400m
12 pullups/ring rows
12 ring dips/push ups


Thursday-4 rounds for total reps:

60 seconds kettlebell snatch, alternate every 5 reps, 24kg/16kg
60 seconds burpees
120 seconds rest


Friday-2 Rounds For Reps 1min Row for cals 1min KB Swing 1min Double unders/Single unders 1min V-ups/Sit ups Rest 1min


Saturday-