Strength for Week of 111024
3,3,3,3,3
front squats
weighted ring dips
ShedKickers for Week of 111024
CFWE SK_
AMRAP in 12:00 of:
15 h-r push-ups
15 deadlifts – 225/155
3 rope ascents
SK1_
AMRAP in 10:00 of:
225/155 deadlifts for the first 5:00
135/95 thrusters for the last 5:00
SK2_
For time:
9-7-5
ohs – 155/105 (racks OK!)
muscle-ups
(18-14-10 ctb pull-ups/dips for non muscle-uppers)
SK3_
AMRAP in 15:00 of:
9 box jumps – 30″/24″ (games standards)
6 hspu
3 squat cleans – 185/125
CFE:
C2: 3 x 3 minute intervals
Run: 3 x 600m sprint
Recovery: 3 minutes in between intervals
Record:
C2: total meters rowed
Run: Total run time
