Warm-up
4 Rounds:
15 HR Push-ups
15 Empty Bar Thrusters
15sec. Handstand Hold
Strength
4 Rounds:
1min. Max Front Squats in 1 set @60%
Rest 3min.
MetCon
RX
6 Rounds For Time:
15 Stationary Overhead Lunges, 95/65lbs
5 Bar Facing Burpees
5 Wall Walks
5 Bar Facing Burpees
SCALED
6 Rounds For Time:
15 Stationary Front Rack Lunges, 95/65lbs
5 Burpees
5 Wall Walks
5 Burpees
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
A.
EMOM until failure (20 Minute Cap.)
7 Clean & Jerks, 135/95lbs
8 Handstand Push-ups
Alternate Movements each Round.
(RX+ 10 reps of each)
B.
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-unders
(you must stop and restart once completing a set)
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
8 Bulgarian Split Squats (each leg)
5 Single-arm DB Push Presses + 150ft. Waiter’s Walk (left arm)
5 Single-arm DB Push Presses + 150ft. Waiter’s Walk (right arm)
MetCon
3 Rounds For Time:
500m Row
15 DB Thrusters
3min. Rest
