Sneak Peek!

Here is an inside look at this weeks work!

CFM 9.25

Monday:
REGULAR CLASS:
1. EMOM x 8
Hang Power Snatch + Power Snatch (70%)
2. AMRAP 15
55 Power Snatch 75/55
55 Pull-ups
Run 5 Laps
55 HSPU
L2: 65/45, Pull-ups on BB on rack, HSPU with feet on box
L1: 45/35 or less, ring rows, plank push-ups
MASTERS:
1. 3 Rounds NFT
10 seated DB press
10 DB row/each side
1 DB OH + farmer’s carry (switch at the end)
2. 9-6-3
Man Maker
Box Jump (scale height to jump)

Tuesday:
REGULAR CLASS:
1. With a running clock:
AMRAP 4
3 Rounds DT (95/65)
Then max Cal row
Rest 4:00
AMRAP 4
2 Rounds DT (135/95)
Then max Cal row
Rest 4:00
AMRAP 4
1 Round DT (155/105)
Then max Cal row
*DT = 12 DL, 9 Hang PC, 6 Push Jerks
L2: 95/65, 115/75, 135/95
L1: 65/45, 95/65, 115/75
2. 4 Super-sets
:30 Hollow Hold
:30 Arch Hold
10 Straight arm plate-raises
1 Walk walk with 5 second pause facing wall. (Get as close to wall as possible, and pause)

Wednesday:
REGULAR CLASS
1. Front Squat
a) EMOM x 5 1 Pausing Front Squat (2 second pause in the bottom)
b) EMOM x 5 1 Front Squat
2. AMRAP 8
10 TTB
30 Double Unders
Rest 4:00
AMRAP 8
Wall Balls
*at every break perform 15 abmat sit-ups

MASTERS:
1. Back Squat 10×1: work to a heavy single.
2. AMRAP 8
4 shuttle runs (short down and back = 1)
8 SDLHP
12 KB swings

Thursday:
REGULAR CLASS:
1a. Seated DB Press:
3×10, climbing
1b. Strict BB press, climbing
3×5
*Alternate between A and B
2. 4 Rounds:
Row 500
1:00 plank
Rest 1:00

Friday:
REGULAR CLASS
1. EMOM x 8
2 Squat Cleans + 1 Split Jerk (70% across)
2. For Time
21 Bar Facing Burpees
21 Power Cleans 135/95
21 Bar Facing Burpees

MASTERS
1. EMOM x 10
Even: Pull-up negative
Odd: 7-10 Ring Rows

2. 50 Strict Press (or Bench Press)
*at each break perform 10 sit-ups

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