CF
Warm-up:
Run 400m
40 Empty Bar Thrusters
Row 500m
Strength:
Squat Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%
Metcon:
5 Rounds:
Bike or Row 15/9 Calories
15 Deadlifts
R1 – 205/135lbs
R2 – 225/155lbs
R3 – 245/175lbs
R4 – 275/195lbs
R5 – 295/215lbs
Rest 2:00
*One bar, change weights during rest.
Sidework:
A. Gymnastics
Kipping Ring Dips
10×7
Rest enough to complete the sets unbroken
B. Accessory
Double Dumbbell Split Squat (Single Leg Squat)
3×10 Each leg
CF LITE
Warm-up:
Same as class. Use DBs.
Strength:
EMOM 12 Mins:
8 DB Squat Snatch
(alternate arms each round).
Power Snatch to overhead squat for beginners.
Metcon:
5 Rounds:
200m Run
15 Double KB Deadlift
90 Second Rest.
