Strength Week of 120604
weighted pull-ups, front squat, power clean
5 @ 75%
3 @ 85%
max reps @ 90%
ShedKickers Week of 120604
CFWE SK_
For time:
9-7-5
front squats – 185
rope ascent
hspu
box jumps – 30″
SK1_ Monday Only
For time:
21-15-9
ohs – 115/85
t2b
ghd sit-ups
SK2_ Wednesday Only
For time:
21-15-9
deadlifts – 250/165
box jumps – 30″/24″
SK3_ Friday Only
For time:
100 unbroken double unders
20 hspu
10 muscle-ups
CFE:
6 rounds:
C2: 2 minutes on; 1 minute recovery
Run: 400m sprint, 1 minute recovery
