Fri, May 6, 2016

CFNH March 2016 Web-6

Strength:

Front/Back Squat 3/6 x6 @ 94% of monday

Conditioning:

“Filty Fifty”

50 of:

Box jumps

Jumping Pullups

KB Swings 35/25

Walking Lunges

Knees to elbows

Push Press 45/35

Back Extensions

Wallball Shots 20/14

Burpees

Double Unders

Thur, May 5, 2016

CFNH March 2016 Web-45

Strength:

Bench Press 10×1 @ 85-90%, 3×6 @ 70%

Conditioning:

50 Wallball Shots

40 situps

30 AKB Swings 70/53

20 Burpees

10 Muscle Ups

Weightlifting:

Power Snatch + Hang Snatch to max 1 miss 3×1 @ 10-20lbs less than today’s max

Clean only 6×60, 5×70, 4×75, 3×80, 2×85, 1×90 – max out 1 miss

 

Tue, May 3, 2016

CFNH March 2016 Web-76

Strength:

Push Press + Split Jerk to max

Conditioning:

AMRAP 10:

15 Power Cleans 135/95

10 burpees

5 S2O

Weightlifting:

Heaving Snatch Balance to max

Snatch Pull 6×2 @ `100%

Clean and jerk 6×2 @ 80%