22-01-2025

CF FITNESS

Strength:

Every 1:30 min for 9 min

Set 1-2: 3 power snatch+2 oh squat 65%

Set 3-4: 2power snatch+ 1 oh squat 70%

Set 5-6: 1 power snatch+1 oh squat 75%

For time:

100 du buy in

then

5 rounds of

8 power snatch

9 hspu

10 box jump

then

5 rounds of

8 oh squat

10 box jump

then

100 du cash out

50/35kg

ULTIMATE BURNOUT

Team of 2
AMRAP 9min
30-20-10
Cal Ski
Dual DB Hang Snatches

Rest 1min

AMRAP 9min
30-20-10
Cal Row
Box Jump Over

Rest 1min

AMRAP 9min
30-20-10
Cal Bike
60-40-20
Sit ups