A,
2022 CF Games Semifinal Complex
Daily max of
3 Clean (tng)
2 Front Squat
1 jerk

• build up in 5 sets
• 2 mins rest between Heavy sets

B,
Amrap 12 mins
2-4-6-8…
Snatch Deadlift @43/30kg
Hang Power Snatch
Overhead Squat
No push up burpee

Goal : round of 12 or more

Chin-over Bar Hold: 3 x 10-20s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 RFT

1k Bike
12 Deadlift 85/60kg
21 GHDSU
100m Farmers Carry 22,5/15kg

( 15 - 25 )

Double Leg Banded Hamstring Curl: 3 x 25
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Tempaus

Partner Workout for time

1 RUN
2 MU
3 DL 65%
4 HSPU
5 box jump over
6 DB Snatch @ 17,5/25kg
7 heavy WB
8 1-ARM DB Thruster
9 cal
10 T2B
11 ring dips
12 synchro burpee to target

Teams of 2 or 3 for time:

400 m run, 600/900 m row/ski or 1000/1500 m bike at start and after each movement

50/75 hang snatch/clean and jerk
50/75 hand release push-up
50/75 overhead/front squat
50/75 bar over burpee
50/75 front rack lunge
50/75 v-up
50/75 thruster
50/75 shuttle run 10 m

Rx weights: 42.5/30 kg

3 - 4 sets:

1 ) 60 - 90s Sorenson Hold
2 ) 30 - 60s Plate Pinch
3 ) 8 - 12 Single Leg RDL ( Each )

DELOAD WEEK

Partner intervals

3 rounds

2min AMRAP
Rope climb

1min rest

2min AMRAP
20 DB push press 2x15/10
20 deadlift 50/35

1min rest

Share repetitions with partner

Rest day - what did you do?