15-07-2024
CF FITNESS
Strength:
Front squat +Back squat
Every 3 min for 15 min
(start at @50% of front squat and increase each set)
Set 1: 10 fr.sq.+ 2 back sq.
Set 2: 8+4
Set 3: 6+6
Set 4: 4+8
Set 5: 2+10
10 min amrap:(Team of 2)
30 toes To Bar
30 sh2oh 60/40
30 toes To Bar
30 hang power clean 60/40
Max Reps Synchro Facing Burpees Over Ba
ULTIMATE BURNOUT
Team of 2
1) AMRAP 6min
1500m/1200m Bike
Max Reps Plate Ground To Overhead
Rest 30sec
2) AMRAP 6min
1000m/800m Row
Max Reps Push ups
Rest 30sec
3) AMRAP 6min
900m/700m Ski
Max Reps Wall Balls
Rest 1min
4) AMRAP 6min
20 x Synchro Jump Over DB
12 x Synchro Single Arm DB Hang Snatches
Rest 1min
5) AMRAP 6min
30 x Synchro Mountain Climbers
20 x Sychro Shoulder Taps
10 x Sychro Sit ups
Rest 1min
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