12-09-2024
CF FITNESS
Strength:
Every 1:30 for 9 min
1 pull
1 hang power snatch
1 oh squat
(built up complex)
For time:
15-10-5
hang power snatch
30-20-10
cal row/run/bike
rest 2 min
5-10-15
oh squat
10-20-30
cal row/run/bike
40-50/25-35 kg
BURNOUT
every 12 for 36 minutes
team of 2
1) 1500m run(split)
300 du
2) 1500m row (split)
30 burpees
3)1500m ski (split)
60 jumping lunges
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