Strength:
E3MOM 21
Power Clean + Hang Power Clean
Set 1: 75%
Set 2: 80%
Set 3: 80%
Set 4: 85%
Set 5: 85%
Set 6: 85%+
Set 7: 85%++
Percentages based on 1RM power clean.
Conditioning:
For Time
30 Suitcase Step-Ups (50/35)(35/20)
5 Strict Handstand Push-ups (Fx: Kipping)
20 Suitcase Step-Ups (50/35)(35/20)
10 Strict Handstand Push-Ups (Fx: Kipping)
10 Suitcase Step-Ups (50/35)(35/20)
15 Strict Handstand Push-Ups (Fx: Kipping)
Time Cap: 15:00 minutes.
REMINDER
Flex on the Mall is this Saturday! Come support all the CFR7 and BCF teams competing!
Strength:
Beginners: Rope Climb Technique
RX+: 12 Legless Climbs for time
RX: 12 Climbs for time
Fx: 8 Climbs for time
Conditioning:
AMRAP 21
50/40 Calorie Row
40 Russian Kettlebell Swings (32/24)(24/16)
30 Box Jumps (24/20)
20 Dumbbell Power Snatches (50/35)(35/20)
10/7 Ring Muscle-Ups, (Fx: 10 Chest-to-Bar Pull-Ups)
Strength:
E2MOM 16
1 Push Press + 2 Push Jerks (ME)
From ground or rack.
Conditioning:
3 Rounds of
AMRAP 3
10 Burpees over the Bar
10 Thrusters (95/65)
10 Toes-to-bar
Rest 3:00
Start where you left off each round.
Overview of the Week
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Deadlifts
Shoulder-to-Overhead Complex
Rope Climbs
Power Clean Complex
Back Squats
Snatch Complex
Strict Gymnastics
Strength:
Deadlift
4 @ 75-80%
4×4 @ 80-85%
Rest 2-3 minutes between sets.
Conditioning:
3 Rounds For Time
400 m Run
15 KB Sumo Deadlift High Pull (24/16)
20 In Place KB Goblet Lunge (24/16)
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Clean and Jerk Complex
E3MOM 21
1 Squat Clean + 1 Front Squat + 1 Push Jerk (ME)
5 Rounds
400m Run
20 Toes to Bar (Fx: 15 Toes to Bar)
10 Strict Handstand Push Ups (Fx: 10 Kipping HSPU)
