Strength Week of 120305
hang squat clean, push jerk, overhead squat
5 @ 55%
5 @ 65%
max reps at 75%
ShedKickers Week of 120305
CFWE SK_
3 rounds for time of:
5 squat clean thrusters – 165/110
5 rope ascents
SK1_
For time:
21-15-9
chest to bar pull-ups
burpees onto a 45# plate
(10# vest required)
SK2_
3 rounds for time of:
7 muscle-ups
300m row
SK3_
AMRAP in 7:00 of:
5 thrusters – 155/105
50 double unders
CFE:
C2:
2×5 minute intervals; 2 minute recovery in between each interval
5×1 minute intervals; 30 second recovery in between each interval
Record: total meters
