Friday 160219
10min AMRAP:
1 Snatch (Pwr or Sqt) *List Load
13 KBS 55/35 RX+ 70/55 55+ 45/25
10/7 Hand Release Push-ups
**Two Scores
1st score = Total Rds + Reps
2nd Score = Total Pounds Lifted in AMRAP (i.e. multiply snatch load x snatch reps lifted)
Post both scores to responses.
Thursday 160218
Speed Rounds Each For Time:
Rd 1 = 250m Row – 16 Thrusters -16 Pull-Ups
Rest 2min
Rd 2 = 250m Row – 16 Power Cleans – 16 Ring Dips
Rest 2min
Rd 3 = 500m Row – 11 Thrusters -11 Pull-Ups
Rest 2min
Rd 4 = 500m Row – 11 Power Cleans – 11 Ring Dips
**Barbell Loads, use a tough weight, but unbroken, 75/55, 95/65, 115/80, 135/95.
Post load and each rounds time to responses.
Wednesday 160217
11min AMRAP
2 Squat Cleans to 2 Jerks 165/105 RX+ 205/135 55+ 135/85
6 Over Bar Burpees
36 Double Unders
Post rounds and reps to responses.
Tuesday 160216
7min AMRAP:
7 T2B
7 Deadlifts 245/165 RX+ 315/215 55+ 205/135
7 HSPU RX+ 4/2″ deficit 55+ 4″ rise
Rest 2min
**Pick up exactly where you stopped on the 7min AMRAP.**
3min AMRAP:
7 T2B
7 Deadlifts 245/165 RX+ 315/215 55+ 205/135
7 HSPU RX+ 4/2″ deficit 55+ 4″ rise
**Score is total Rds + Reps combined
Post rounds and reps to responses.
Outstanding job to all our CFJ athletes who competed in the Sweetheart Showdown!
Monday 160215
“Founding Father” by DB
5 RFT:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
15 Ab-Mat Sit-Ups Unanchored
15 Air Squats
Post time to responses.
