Warm-up
Coaches Choice
MetCon
RX
In Partners AMRAP 6 Minutes:
Partner A: 5 Power Cleans, 135/95lbs
Partner B: 5 Burpees to Target
*partners keep switching back in forth*
-rest 4min.-
AMRAP 6 Minutes:
Partner A: 10 Wallball, 20/14lbs
Partner B: 10 Push-ups
*partners keep switching back in forth*
-rest 4min.-
AMRAP 6 Minutes:
Partner A. Max Calorie Row or Bike
Partner B. Run 100m
*partners keep switching back in forth*
SCALED
-115/95lb power clean
-14/10lb med-ball
CF OPEN GYM PROGRAMMING
Warm-up:
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row
Strength:
Find 3RM Front Squat
Metcon:
AMRAP 3 Minutes:
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes:
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups
Sidework:
Every 2 Minutes for 20 Minutes:
10 Back Rack Walking Lunge Steps AHAP
One Max Set of Strict Handstand Push-Ups
Alternate movements