Fri, Feb 12, 2016

CFNHMayJune2015web-5

With a running clock

0:00 – 19:59

5 RFT:

10 OHS 95/65

10 C2B

20:00-40:00

5 RFT:

5 Power Clean 185/125

10 T2B

40:00-50:00

AMRAP 10:

15 Burpees

30 Step-ups

Thur, Feb 11, 2016

CFNH Oct-Nov web-89

Strength:

Push Press 8×2

Conditioning:

3x3min rounds – rest 1 min between

15 Thrusters 95/65

10 Burpees

Weightlifting:

Snatch to heavy double -1miss

1 Clean + 2 Front Squats + 1 Jerk 80×2, 85×3, 90×1

Clean pull 5×2 @ 105%

Tue, Feb 9, 2016

CFNH Nov 2015 Anniversary Quick Edit -27

Strength:

EMOM 16: 1 Clean and Jerk -building to max

Conditioning:

AMRAP 12:

15 Wallball Shots 20/14

15 Hang Power Snatch 95/65

15 Situps

Weightlifting:

Power Snatch + Snatch to max -1 miss

EMOM 8: 1 Front Squat @ 100% of max(use racks)