May 2023 - CFCF New

15 Minutes: Wall Balls, Dubz, & HSPU

3 Rounds, 5:00 AMRAP of:
15 Wall Balls (20/14)
30 Double Unders
5 Strict Handstand Push-ups
*Rest 2:00 between, pick up where you left off

Level 2: (14/10), 30s DU attempts, 5 kipping HSPU up to 1 mat
Level 1: (10/6), 30 singles/15 plate speed steps, seated dumbbell press (20/10)

Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 2 reps
#6: 2 reps
*Build throughout to a moderately heavy double

12 Minute AMRAP of:
9 Box Jumps (24″/20″)
6 V-ups
3 Power Cleans (135/95 lb)

Level 2: (20″/16″), Alternating Arm&Leg V-ups, (95/65 lb)
Level 1:(8″/45lb plate”). 6 Lying Leg Raises (both legs ground to 90 degrees),(65/45 lb)

We have longer workouts on Mondays, Wednesdays, and Fridays through 5/29.

Run 5k

2 Mile Run

Run/walk 1 mile

Bar Muscle-Ups: Max Reps

Mod:
4 Max Sets: Strict Pull-ups or Banded Pull-ups
*Rest 2 minutes between sets

– Rx-
4 Rounds, 3:00 AMRAP of:
5 Bar Muscle-ups
10 Power Cleans (95/65)
10 Burpees
Rest 2:00 between rounds, pick up where you left off

Level 2: 10 Pull-ups, (75/55)
Level 1: Banded pull-ups, 15 KBS (25/15), Box Burpees

12 Rounds, 3:00 clock
10 Wall Balls (20/14)
5 Push-ups
10/8 Calorie Row
*Sprint & rest

Level 2: (14/10), Banded Push-ups
Level 1: (10/6), Bar/Box Push-ups, 8/6 cal row