Complete as many reps as possible in 10 minutes of: 275/193 pound Deadlift, 1 rep 20/14 pound wall ball, 5 reps
Each round add 1 deadlift and 5 wall balls to the number of reps performed in the previous round. Post total reps.
3 rounds for time of:
100 meter sprint (25 meters down and back x 2)
10 Burpees
7 Power Cleans, 155/103 pounds
Post Time.
After the workout complete 3 sets of 15 reps of Back Extensions (not hip extensions)
For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65/45 pounds 25 L-pull-ups 50 Sit-ups
Post time to comments.
Compare to
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
Post loads.
“Jackie”
1000 meter row 45/33 pound Thruster, 50 reps 30 pull-ups
Complete as many rounds as possible in 20 minutes of: 115/73 pound Hang clean, 15 reps 12 Ring dips 21 Sit-ups
Post number of rounds completed to comments.
Compare to 11-7-12
Back squat 5-5-3-3-3-1-1-1-1-1 reps
Strength 1-1-1-1-1 Weighted Pull-up
Conditioning Three rounds for time of: 50 Double unders 21 Kettlebell swings, 53/35 12 Pull-ups
Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14 pound ball, 10/9 foot target
Pre-workout Burgener Warm-up Snatch Skill Transfer Exercises Snatch Progression (from the ground)
Strength
In 15 minutes, work up to a heavy 1 rep snatch (not a max)
Conditioning 10-8-6-4-2 reps for time of: 135/93 pound Snatch Handstand Push-ups
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