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March 13-20

Updated: Mar 17, 2023

Monday

A. High Hang Snatch+Hang Snatch+Snatch+OHSx3-building

B. EMOM 15-SNATCH-increase every 5 sets-looking to go heavier than last week!


Every 4 min for 5 sets

5 Sandbag Cleans

250/200M Ski

12 Box Jump Overs


Tuesday

A. Back Squatx2x6@85%


Every 2 minutes for 32 minutes

Set 1- :40 KB Snatch

Set 2- :40 Rope Climbs or Strict Pull ups

Set 3- :40 GHD or abmat sit ups

Set 4- :40 DB STO@heavy


you will do 4 rounds of each (rest is 1:20)


Wednesday

A. Strict Pressx3x5-70, 75, 80, 85, 90%


EMOM 10

1-60 Double Unders

2-3-5 burpee pull ups


EMOM 10

1-10/8 Cal Bike

2-10 Bar facing burpees


EMOM 10

1-200 FT Shuttle Run

2-20 KBS


Thursday

MAKE UP DAY


Friday

CF Quarterfinal test 1

9 front squats, weight 1 (heaviest) 9 handstand walks, 25 feet 15 front squats, weight 2 15 muscle-ups 21 front squats, weight 3 (lightest) 21 chest-to-wall handstand push-ups


♀ 155, 125, 95 lb ♂ 225, 185, 135 lb

Time cap: 15 minutes


Scales:

*USE 70%/55%/40% of 1RM Front Squat

Bear crawl for hswalk

burpee pull ups for muscle ups

standard hspu or hand release push ups


CF Quarterfinal Test 2

12-minute AMRAP:

8 dumbbell snatches, arm 1 8 overhead walking-lunge steps, arm 1 8 dumbbell snatches, arm 2 8 overhead walking-lunge steps, arm 2 40 crossovers


@70/50


Scales:

DB@50/35

Suitcase lunges

standard jump rope


Saturday

These can be performed in one workout with a partner if you like. If you missed Friday, you can add in those as well


CF Quarterfinals 3

5 rounds for time: 5 burpee box jump-overs 1 clean and jerk

*Add 1 clean and jerk after each round.

♀ 185-lb clean and jerks, 24-in box ♂ 275-lb clean and jerks, 30-in box

Time cap: 10 minutes


Scales

BBJO@24/20-stepovers allowed

use 85-90% of 1 rm clean and jerk



CF Quarterfinals 4

20-minute AMRAP:

1,000-meter row 50 GHD sit-ups 500-meter row 25 V-ups


Scales: abmat sit ups and tuck ups


Sunday

once again, you can do any tests in a partner amrap

CF Quarterfinals Test 5


21 deadlifts, weight 1 (lightest) 21 chest-to-bar pull-ups 15 deadlifts, weight 2 15 bar muscle-ups 9 deadlifts, weight 3 (heaviest) 9 rope climbs, 15 ft

♀ 155, 185, 205 lb ♂ 225, 275, 315 lb

Time cap: 15 minutes


Scales:

Deadlift@50,60,70%

CTB sub is ring row/chest touches rings

barmu sub is burpee pull ups

rope climb sub is assist



AEROBIC

Row

5 sets

500M Row@2K Row Pace (if you don't know, do a 2K test as this will be a frequent metric)

Rest 1 min

300M Row@ 1 second SLOWER than 2K Pace

:30 rest

200M Row@sprint

Rest 1 min


Bike

30 minutes-every 5 minutes sprint for 30 seconds

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