CFFB TOTAL

Power Clean 1 Rep - 155
Squat 1 Rep - 235 (finally over two plates!)
Bench 1 Rep - 210 (what the nuggets...ridiculously strong on bench now)
Deadlift 1 Rep - 325 (back was bending a lot. need to drop it and work on form)

Total score = 925. improvement from last time...(890 last time)

With Partner:
-100 Box jumps
-100 Push Press
- 100 squats
-100 burpies

• Partner rows 250 meters while the other does reps after 250m row switch
• Burpies are done together no row

"Isabel" for time:

30 snatches 135/95 lbs I did 105

Bench 1 RM

8 Rounds for time of:
8 Sit ups
8 Push ups
8 Kb Swings @16 Right hand
8 Kb Swings @16 Left hand
200m Run

Not too sure of time but it was around 22minutes

10 rounds 2 reps on every 1min

Weight: 210lbs

5 Rounds For Time

7 Front Squat 135lbs
7 Dips (bar)

Time: 7:10

• Intervals
  1 min x 40kg Deadlifts
  1 min rest
  1 min x Burpees
  1 min rest
  2 mins x AMRAP 5 x Deadlifts 5 x Burpees
  1 min rest
  3 mins x AMRAP 3 x Deadlifts 3 x Burpees
  2 mins rest
  4 mins x 300m run then AMRAP 3 x Deadlifts 3 x Burpees
  2 mins rest
  5 mins x 600m run then AMRAP 3 x Deadlifts 3 x Burpees

• 3 Rounds for time
  10 x box jumps
  10 x 40kg Thrusters
  10 x situps
  10 x pushups
  300m run

8 Rounds for time of:
8 Sit ups
8 Push ups
8 Kb Swings @24 Right hand
8 Kb Swings @24 Left hand
8 Squats
200m Run

Not too sure of time but it was under 24 more than 23 mins

3 x 5 press - 115 lbs

then…

3 – 6 – 9 – 12 – 15 – etc
Thrusters (95/65)
Chest to bar pull-ups

AMRAP 7

score = total reps