2017.11.14 CF Comp

Tuesday Nov 14
 
Session #1:
Strength:
Front Squat
50/5×2 60/5 70/4 75/4 80/4×2
 
Clean Liftoffs – pause 3 seconds just below knee
60/5 70/5 80/5 90/4×3
 
Conditioning:
~ 4 Rounds
25 DU’s
10 WallBalls (20/14#)
 
Rest as needed
 
Handstand Practice – work toward 2 Min HOLD
 
Session #2:
Snatch (Below Knee – Low)
[50/4×2 60/3 65/3 70/3 75/2 80/2 85/2×2]
 
Accessory:
10-8-6-4-2 Reps, Untimed
Upright Barbell Row
DB Front Raises (light DB)
DB Lateral Raises
 
Conditioning:
#1
– 4 Rounds –
250 M Row
10 M Handstand Walk
10 Alt Arm DB Snatch (50/35)
 
Rest 4 Minutes
 
#2
– 10 Minute AMRAP –
5 Deadlifts (225/155#)
10 Bar Facing Burpees
15 Toes to Bar
 
Rest 5 Minutes
 
Max OHSQ
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