29/05/2015
CF SPORT1. e2mom 10', 5 hang power clean & jerk2. emom 6', 1' amrap kettlebell push press left hand, 2' amrap kettlebell push press right hand
28/05/2015
CF SPORT1. e2mom 10', 5 front squats2. Amrap 10', 9 pull ups 12 push ups 15 thrusters 25-15kg3. 3*10 of A. Good morning B. Romanian dead lift C. Strict t2bCF ADVANCE1. 4-4-4 strict press, 3-3-3 push press, 2-2-2 push jerk2.
27/05/2015
CF SPORT1. practice power snatch 20'2. for time 4 rounds of 20 american swings 30 sit ups time cap 10'CF ADVANCE1. e2mom 3 hang squat clean2. amrap 8' 4 power clean, 4 wall climb, 4 strict pull ups3. emom 6',
26/05/2015
CF SPORT1. dead lift 5-5-5-52. emom 5', 8 wall ball 8 burpees3. Amrap 8', 5 push press 10 dead lift, 6 push press 11 dead lift, ladder add 1 rep.CF ADVANCE1. e2mom for 10' 2 hang power snatch 2 hang
SPORT1. practice clean 15'2. in 5' complete 60 sit ups, 40 hand release push ups, remaining time thrusters 30/20kg3. emom 5', 10 sattle sprints 5m, 5 burpees, add 1 burpee every minuteADVANCE1. thruster 7-5-3-2-12. in 5' complete 60 sit ups, 40
22/05/2015
CF SPORT1. in teams of two, amrap 11', one does 20 suttle sprints 5m 15 swings 10 goblet squats, the other does burpees, Count burpees2. For time immediately after amrap same team75 push press 75 sdlhp 75 hang power
21/05/2015
CF SPORT1. emom 5' 5 hang power clean and jerk2. Amrap 5' 2 pull ups 2 push-ups, 4 pull ups 4 push-ups, 6 pull ups 6 push-ups, 8 pull ups 8 push-ups
20/05/2015
CF SPORT1. every 2' 5 reps dead lift, for 4 sets, add weight after every set2. every 2', for 8', 2 front squats, 2 thrusters, 2 push press3. amrap 8', 12 sit ups, 12 jump squats, 12 superman rocksCF ADVANCE1.
CF SPORT1. practice power snatch for 15'2. for time, 2 rounds of 40 push ups, 30 wall ball, 20 swings, 10 strict pull ups, time cap 10'3. 100 sit ups for time, time cap 4,30''CF ADVANCE1. emom 5', 2 power
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