Strength for Week of 111121
5,5,5
power clean
bench press
ShedKickers for Week of 111121
CFWE SK_
For time:
7-5-3
thrusters – 165/110
rope ascents
SK1_
For time:
1 ring hspu, 1 barbell cycle – 155/105
2 ring hspu, 2 barbell cycles
3 ring hspu, 3 barbell cycles
4 ring hspu, 4 barbell cycles
(barbell cycle = 1 deadlift, 1 power clean, 1 front squat, 1 push press/jerk, 1 back squat, 1 behind the neck push press/jerk. You can thruster out of the front and back squats.)
SK2_
W/a 10# vest, perform as many rounds as possible in 20:00 of:
5 muscle-ups
10 toes thru rings
15 burpee box jumps – 30″/24″
SK3_
3 rounds for time of:
5 front squats – 185/125 (racks allowed!)
15 ctb pull-ups
50 double unders
CFE:
C2: 4 mins on, recovery: 3 minutes + 2 minutes on, recovery: 30 seconds + 1 minute on
Run: 800m, recovery: 3 minutes + 400m, recovery: 30 seconds + 200m
Record:
C2: total meters
Run: total run time
