Strength Week of 120611
weighted pull-up, front squat, power clean
3 @ 85%
1 @ 95%
max reps @ 100%
ShedKickers Week of 120611
CFWE SK_
For time:
5 squat cleans – 185, 1 rope ascent
4 squat cleans, 2 rope ascents
3 squat cleans, 3 rope ascents
2 squat cleans, 4 rope ascents
1 squat clean, 5 rope ascents
SK1_ MONDAY ONLY
For time:
1000m row
50 back squats – 135/95, no racks
100 double unders
SK2_ WEDNESDAY ONLY
For time:
21-15-9
push press – 135/95
ring dips
kb swings – 32kg/24kg
SK3_ FRIDAY ONLY
AMRAP in 3:00 of:
3 ctb pull-ups
9 ghd sit-ups
< rest 1:00 >
AMRAP in 3:00 of:
3 hang squat snatch – 95/65
9 t2b
< rest 1:00 >
AMRAP in 3:00 of:
muscle-ups
finisher: 200m farmer’s walk – 32kg/24kg kb
CFE:
10 rounds:
C2: 30 secs on, :60 recovery
Run: 200m sprint, :60 recovery
