2017.11.13 CF Comp

Monday Nov 13
 
Session #1:
Strength:
Snatch Power Jerk
50/5 65/4 80/ 90/2 100/2 105/1…work up to 1RM
 
DB Hammer Curls 8 reps x 4 sets
 
Conditioning:
21-15-9
Cal Row
Burpee Over Rower
 
Session #2: (Comp Class)
Front Squat – 80% @ 4’s
50/6 60/5 70/4 80/4 80/MAX]
 
Rest as needed
 
Every 2 Minutes for 10 Minutes
4 Overhead Squats @ 50,60,70,75,80% of Sn
 
Accessory:
Legless Rope Climbs (2/1 each round – 8, 6, 4, 2)
10 Wallballs (30/20#)
10 KB Swings (32/24)
 
Conditioning:
#1
21-15-9
WallBalls (20/14#)
GHD Sit Up
HSPU
 
Rest 6 Minutes
 
#2
– 4 Rounds for Time
6/3 Ring MU
8 Hang Clean (155/103#)
3 STO
 
Rest 6 Minutes
 
#3
~ 15 Minutes to find
Max Jerk (from rack)
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