Take your 7 Minute total burpees score from CFG Open 2012 #1 and divide by 7, round down. This is your Burpee Number

12 Minutes, each minute on the minute do your burpee number.

If you can't keep up at some point take note of that round and keep going.

Your score is a three decimal number. The first place is your number of burpees per round, the second place is your number of rounds and the third number is the number of additional burpees performed after not making a whole round.

ex. If you did 15 burpees per round, completed 10 rounds and then kept doing burpees after the tenth round but were not able to complete the 11th round and did a total of 22 burpees after the 10th round your score would be:

10.12

Take your 7 Minute total burpees score from CFG Open 2012 #1 and divide by 7, round down. This is your Burpee Number

12 Minutes, each minute on the minute do your burpee number.

If you can't keep up at some point take note of that round and keep going.

Your score is a three decimal number. The first place is your number of burpees per round, the second place is your number of rounds and the third number is the number of additional burpees performed after not making a whole round.

ex. If you did 15 burpees per round, completed 10 rounds and then kept doing burpees after the tenth round but were not able to complete the 11th round and did a total of 22 burpees after the 10th round your score would be:

15.10.22

My score: 7.10.10

4 rds
50 m overhead lunge #45
25 plate push ups

5 Rounds
30 KBS 2p
30 Burpees
30 GHD sit ups

21,15,9
Power snatch @40/35
Wall ball @10/6
Knees to elbow

Score time here

Rest 5 mins then bonus

Amrap 7
3 burpee
3 box jump
6 burpee
6 box jump
9 burpee
9 box jump
12.....

Score reps here

21,15,9
Squat clean @60/40
Ring dip

Strength
Snatch
Two on the minute for 10 minutes.
65# 9rds. 75# 1 rd
(more of a skill, first time with the snatch)
(power snatch, no squat)

MetCon
"Death by Muscle-ups"
muscle up progressions with a partner.
alternating minutes.
i think 3 minutes

50 x 26kg Quad Extension Machine
50 x 21.5kg Hamstring Curl Machine

Dead Lift + Dead Lift with feet on 20kg plates
- 30kg x 5+5, 50kg x 5+5, 70kg x 5+5, 90kg x 5+5, 110kg x 3+3, 120kg x 3+3

Dead Lift
- 130kg x 3, 140kg x 2, 150kg x 2, 160kg x 1, 170kg x 1, 180kg x 1, 190kg x 1, 200kg x 1
- 140kg x 10, 100kg x 21
- 3 rounds: 60kg x 10

Front Squat
- 20kg x 10

Back Squat
- 20kg x 10, 40kg x 10, 60kg x 10, 80kg x 5, 100kg x 2, 110kg x 1, 120kg x 1

Shoulder Press
- 20kg x 10, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 1, 65kg x 1

Strict Press + T2B
- 4 rounds:
- 40kg x 10 + 10
Stric Press + Push Press + T2B
- 40kg x 10 + 40kg x 10 + 20

Squat Challenge- This is the last week!

Then,

“Chief”

3 Power Cleans 135/95

6 Push ups

9 Squats

You will perform 5, 3 min AMRAP’s of the above movements. There is a 1 minute rest between each round. You start counting each round where you left off on the previous one.

24+3 RX tied my PR. Not too shabby for feeling crappy today.

5 Rounds
30 KBS 2p
30 Burpees
30 GHD sit ups - sub abmats

Only finished 3 rounds. Didnt feel great towards the 3rd round, completed it and then stopped. Had not eaten well over the holiday weekend, hope that was what was slowing me down, really one of the first times it felt like my performance was hindered by what i ate.