Every min for 10 rds:
A. Squat clean 2 reps
+
Every 2 min for rds:
B. Wtd chin up @21X0; 3-4 reps
+
Advanced:
5 sets:
10 thrusters tough
80 double unders
rest 2 min
Intermediate:
4 sets:
10 thrusters tough
60 double unders
rest 2 min
Beginners:
3 sets:
10 thrusters
60 sec AD (tough!)
rest 2 min
2 days in a row? Ralph gets a Deadlift PR with 300lbs. He was dead lifting 75lbs when he started last April! Great job!
Every 2 min for 5 rounds:
A. Deadlift 5 TnG
+
“Diane”
21-15-9
deadlift 225/165
hspu
Andy PR’s his Deadlift at 310lbs!
Deadlift @3111 X 2-3 X 4; rest 2:30 between sets
+
“Christine”
3 RFT:
500m Row
21 Box Jumps 24/20
12 Body Weight Deadlifts
Post time to comments.
Only 4 people can go at a time. Please plan on waiting at least 10 min for each heat to finish. Faster folks will be in the first heat. This is a benchmark workout so check the boards to see what the top times are for this workout in our box. Good luck!
Share on Facebook15 min @80% effort:
20m Farmer’s Walk heavy
20 double unders
10 air squats
+
Every 4 min for 4 rounds:
A1. db walking lunges; 14-20 steps
A2. amrap strict chin ups
Due to the icy conditions CFNF will not be open for the morning classes. Check back here or the Facebook page for further developments.
Every 4 min for 5 rounds:
A1. Back squat @20X1; 3-4 reps
A2. wtd pronated chin up @21X0; 1-2 reps
+
3 rounds for time:
10 push press
15 burpees
10 front squats from ground
This stuff works!
Every 2 min for 4 rounds:
A. Front rack step-ups 4 total reps + amrap(-1) strict chin ups
+
20 min @sustainable effort
60 sec FLR
12 pendlay rows 95#/65#
16 walking lunges
