January 2021 - CFCF New

Clean, Burp, & …..

January 31, 2021

For Time:
10-1 Power Cleans (95/65)
1-10 Burpee Pull-ups

Rx+ (135/95) Rx++ (155/105)

100 Meter Run/150 Meter Row after each round – 1st round = 10 Cleans, 1 Burpee Pull-up, 100 meter run

Snatch Complex

January 28, 2021

Snatch Complex Of:
1 Hang Power Snatch
1 Squat Snatch

Followin This Rep & Percentage Scheme:
#1: 2 reps @ 60%
#2: 2 reps @ 65%
#3: 2 reps @ 70%
#4: 2 reps @ 75%
#5: 1 rep @ 80%
#6: 1 rep @ 85%

4×4 – Run, Jump, Pull, Push

January 27, 2021

4 Rounds, 4 Minute Clock:
400 Meter Run Buy-in

With Remaining Time:
10 Jumping Junges
5 Strict Pull-ups
5 Handstand Push-ups
*Rest 2 minutes between rounds, pick up where you left off

Rx+ 3 Bar/Ring Muscle-ups per round & Strict HSPU

For Time:
100 Double Unders
30 Hand Release Push-ups
20 Deadlifts (135/95)
100 Double Unders
20 Hand Release Push-ups
15 Deadlifts (135/95)
100 Double Unders
10 Hand Release Push-ups
10 Deadlifts (135/95)

Clean Complex E2MOM

January 24, 2021

6 Sets – Every 2 Minutes, On the Minute:
1 Hang Squat Clean
1 Squat Clean
1 Front Squat

*Build throughout to 80% of squat clean 1RM

Bring on Round 2 Of Intervals!

January 24, 2021

6 Rounds, Every 90 Seconds:
10 Thrusters (95/65)
8 Chest-to-Bar Pull-ups

*Sprint & rest
*Score is total reps – 108 possible
Rx+ 12 Thrusters, 6 C2B, 2 Muscle-ups

Keep On Fighting

January 21, 2021

5 Rounds for Reps
Minute 1 – Clusters (weight athlete’s choice)
Minute 2 – Double Unders
Minute 3 – Sit-ups
Minute 4 – 100 Meter Run
Minute 5&6 – Rest

*Add cluster weight to notes