Your workout of the day!
3 Rounds of:
10 Dynamic Pushups on 45# plate
20 Power Swings 53/35
30 Air Squats
For time:
50-calorie row
50 box jump-overs 24/20
50 deadlifts 115/80
50 wall-ball shots 20/14
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row
30 minute time cap.
Every 2 minutes for 16 minutes
odd: 5x Front Squats (AHAP)
even: 2x clean deadlifts w/ 1s pause at hang/power @120% clean
Post weight used for 3rd lightest set of front squats.
Example:
105-125-135-155-185-185-185-185. Post 135.
E90 for 12 minutes:
1 Hang Power Snatch + 1 Overhead Squat
(hang above the knee)
For total rounds completed:
2 Rounds total of:
4 minute AMRAP of:
15 Burpee Box Jumps 24/20
15 Plate Ground to Overhead 45/25
Rest 2 minutes
4 minute AMRAP of:
20 Dumbell Lunges w/ 2x 50/35 DBs
20 Manmakers w/ 2x 50/35 DBs
Rest 2 minutes
CFG Team Series Event 8:
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell
CFG Team Series Event 5:
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift
Deficit Deadlifts on a 45lb plate.
5 reps every 90 seconds for 9 minutes. Post lightest weight used to comments.
5 rounds for time:
10 Wall Balls 20/14
10 HR Pushups
10 Push Press 75/55
Use one challenging weight across all three sets
EMOM 14
odd) 2 hang cleans from power @ 70% of clean
even) 5 push presses from rack – AHAP
Team Series Event 2:
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay
Men use 95-lb. barbell
Women use 65-lb. barbell
Cap: 15 minutes
Tiebreak: None
Death by push press
155/95
Team Series Event 3
For time:
50 synchronized wall-ball shots
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots
10 cleans, 225 / 155 lb.
Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target
12 minute time cap
