2017.11.15 CF Comp

Wednesday Nov 15
 
Session #1:
Strength:
Back Squat
45/10 55/8 65/6 70/5 75/7…..Work to 7RM
 
Conditioning:
1000 M Row
 
Session #2:
Clean (Below Knee – Low)
45/5 55/4 65/3 70/3 x 3 Work on timing
 
Accessory:
10-8-6-4-2 Reps, Untimed
DB OH Walking Lunges (start light)
CTB Chinups
 
Conditioning:
#1
– 6 Minute AMRAP –
4 Bar Muscle Ups
8 Power Cleans (115/75#)
20 DU’s
 
Rest 3 MInutes
 
– 6 Minute AMRAP –
12/8 Cal Assault Bike
12/8 CTB Pullups
 
Rest as needed
 
Finisher
100 Hollow Rocks
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