"CF Offical 150928

7 rounds for time of:
10x SDHP 40/30
10x RingDips
"

• 3-3-3 of:
BB Jerk
3RM
90% 3RM 3-3 reps

• 4 Round of:
Plyo Box Jump Ups (60/50 cm) 20 reps
Standard Push Ups 20 reps
One-Arm DB Power Snatch (30/22.5Kg) 10 reps

Friday 18th May 2018

Aerobic capacity

4 Rounds for Time
500 meter Row
400 meter Run

Rest 3 minutes between rounds

Score is total time, including rest, to complete all four rounds.

10 min prep

FULL BODY & ISO

3 stations, 2 set ups of each, You Go I Go format

SQ & Deficit KB Sumo Pulse

2mins off

BENCH & Standing tricep ext

2mins off

SUMO DL & Banded Glute Thrust

2 mins off

45s ON : 15s OFF (to switch) x 6 (each partner X3 of each exercise)

22 mins working - 27 mins with explanation

10mins finisher

Rack sit
Hollow rock
Glute Bridges
Hollow Bicycles
SQ Jump
Up Down Planks
X 2 if time

" Complete 12-9-6 reps of:

-Front squat (90/60)
-Muscle up"

Alkulämmittely leikkiä ja mobility

Vatsajumppaa

20/10 x5
Burpee
Rapu
Askelkyykky
Tasapaino
Roikunta

Loppuvenyttelyt

Alkulämmittely ja mobility

Takakyykkyä

12min AMRAP
3 pysty punnerrusta
6 leukaa
8 askelkyykkykävely
7 cal laitteella

Loppuvenyttelyt

Complete as many rounds as possible in 15 minutes of

• 15 dumbbell rows, left arm
• 15 dumbbell rows, right arm
• 50-ft. handstand walk

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed in comments.

Team of 2

For Time:
100 Bar Facing Burpees
100 Deadlifts (60\40kg)
800m Run (Split 400m\400m) during the partner holds static deadlift
100 DB Thrusters (22,5\15kg)
100 Abmat Sit Ups