Strength: test 1RM for back squat, strict press, deadlift
ShedKickers Week of 120423
CFWE SK_
For time:
50 wall ball @ 12′ target
40 burpee box jumps – 20″ box
30 hspu
20 hang squat cleans – 135
10 rope ascents
SK1_ TUESDAY ONLY
AMRepsAP of:
5:00 calories-rower
4:00 kb swings – 32kg/24kg
3:00 double unders
2:00 hspu
1:00 ghd sit-ups
SK2_ FRIDAY ONLY
For time:
800m run
30 back squats – 205/135
15 muscle-ups (chest to bar pull-ups for the women)
SK3_ WEDNESDAY ONLY
“Isabel”
30 snatches for time – 135/95
(full squat snatch)
CFE:
3 rounds, rest time = work time
C2: 3x (250m + 500m + 750m)
Run: 3x (200m + 400m + 600m)
