Strength for Week of 110926
find your 5RM for:
front squats
power cleans
ShedKickers for Week of 110926
CFWE SK_
With a continuous running clock, max repetitions of:
3:00 of calories on the rower
3:00 of muscle-ups
3:00 of 12′ wall balls
3:00 of 15′ rope ascents
SK1_
For time:
9-7-5
squat cleans – 185
muscle-ups
SK2_
AMRAP in 15:00 of:
9 ctb pull-ups
6 ghd sit-up wall balls – 20/15
3 deadlifts – 315/205
SK3_
For time:
200m farmer’s walk – 32kg/24kg (each hand)
100 double unders
“Grace” (30 clean & jerk – 135/95)
100 double unders
200m farmer’s walk – 32kg/24kg (each hand)
CFE:
C2: 12 x 1 minute intervals
Run: 12 x 200m sprints
Recovery: 30 seconds between each interval
Record: total meters rowed or total run time
