CF
Warm-up:
2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike or Row
10 Toes to Bar
Strength:
Squat Clean
1-1-1-1-1-1-1
Build to 1RM
Met-Con:
For Time:
RX
60 Single Arm Dumbbell Clean and Jerk 55/35lbs (open style)
50 Push Ups
40 Alternating Dumbbell Squat Snatch
30 HSPU
20 Dumbbell Overhead Squats
10 Strict HSPU
SCALED
60 Single Arm Dumbbell Clean and Jerk (open style)
50 Push Ups
40 Alternating Dumbbell Squat Snatch
30 Deficit Push-ups (2")
20 Dumbbell Overhead Squats
10 Deficit Push-ups (4")
Sidework:
A. Gymnastics
Create Handstand Walk Obstacle Course from “Invitational”
Complete 2-5 times based on time and skill
(15-25 minute skill session)
B. Accessory
AMRAP 10 Minutes
Row 500/400m
15 GHD Sit Ups
CF LITE
Warm-up:
2 Steady Rounds:
15 Dumbbell Push Press
20 Calorie Bike or Row
10 Hanging Knee Raises
Strength:
Build to a heavy DB Squat Clean. Work on form and take your time.
Metcon:
60 Single Arm Dumbbell Clean and Jerk (open style)
50 HR Push Ups
40 Alternating Dumbbell Power Snatch
30 HR Push-ups
20 Dumbbell Goblet Squats
10 HR Push-ups
