Strength for Week of 120109
back squats, strict press, deadlift
5 @ 55%
5 @ 65%
max reps @ 75%
5:00 Challenge for Week of 120109
shed body blasters (burpee, pull-up, t2b)
ShedKickers for Week of 120109
CFWE SK_
For time:
100 wall ball – 20/14 @ 12′ target
(3 rope ascents each time you break the wall balls)
SK1_
For time:
50 ohs – 125/85
(3 muscle-ups EMOM, starting at 0:00)
SK2_
For time:
21-15-9
squat cleans – 155/100
hspu
SK3_
AMRAP in 20:00 of:
5 deadlifts – 275/185
10 ghd sit-ups
15 t2b
50 double unders
CFE:
C2: 3 x 3 minutes
Run: 3 x 600m*
Recovery: 3 minutes
Record:
C2: total meters
Run: total run time
*600m: up the hill, through the parking lot/in front of building, to manhole cover to front door.
