7.9.2018 A. Power Snatch 5-5-5 B. Power Snatch 3-3-3-3 C. Power Snatch 1-1-1-1-1 D. 7 MInute AMRAP of: 40 Air Squats 10 Toes to Bar 7.10.2018 A. Push Jerk - Heavy 3 Rep in 15 Minutes B1. Bent Over Rows 5-5-5 B2: 3 x ME Push Ups C. 500m Row For Time (MAX EFFORT) 7.12.2018 For Time, Complete: 100 Power Cleans (135/95) *Every Minute On the Minute Begins with 3 Clean & Jerks (the Cleans Count Towards Your Overall Clean Reps) 7.12.2018 A. Thruster - 18 Minutes to Find a 5RM B. "FreeStyle Fran" 45 Reps of Each, For Time Thrusters 95/65 Pull Ups *Partition the reps as needed to finish as quickly as Possible 7.13.2018 A. 7 Minute AMRAP of: 5 Floor Press (115/75) 9 Lateral Burpees Over the Bar -rest 3 Minutes- B. 5 MInute AMRAP of: 5 Hang Power Cleans (155/105) 9 Lateral Burpees Over the Bar -rest 3 minutes- C. 3 Minute AMRAP of: 5 Deadlifts (185/125) 9 Lateral Burpees Over the Bar 7.14.2018 "Fight Gone Bad" 3 Sets of 1 Minute of ME reps at Each Station, of: Wall Balls (20/14) Box Jumps (20/20) Sumo Deadlift High Pull (75/55) Push Press (75/55) Row for Cal Rest 1 Minute Between sets
0 Comments
Leave a Reply. |
CFES WODSOur Workouts. Archives
February 2019
Categories
|