Sneak Peek!

Here is an inside look at this weeks work!

CFM Week of 6/19
Monday:
REGULAR CLASS:
1. Front Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
3×1 @ 85%

2. AMRAP 18:
In Teams of 2 (Alternate Rounds):
10 Baby Carry KB Reverse Lunges (70/53)
10 Alternating KB to shoulder
20 Lateral Hops over KB
Row 200m
* KB to shoulder is not a single arm KB clean. Take KB by both hands and then clean it to your shoulder, similar to a stone clean.
*Scale weight as needed

MASTERS:
1. Back Squat
6×4
2. 21-15-9
Med Ball Cleans
Ball Slams

ENDURANCE:
Run 1200m
30 Box Jump Overs
60 Walking Lunges
30 GHDSU
60 Walking Lunges
30 Box Jump Overs
Run 1200m

Tuesday:
REGULAR CLASS:
1. Snatch
5×1 @60%, 70%, 75%, 80%, 85%

2. Isabel
30 Snatches 135/95
L2: 115/75
L1: 95/65 or less
*scale to a weight you could cycle for 10+ reps if you wanted to.

Wednesday:
REGULAR CLASS:
1. 1 RM Back Squat

2. EMOM x 12
Even: “X” HSPU
Odd: 15/12 cal row
* Choose a challenging number, but one that allows you to practice good form. The number need not be the same across all rounds, but the form needs to be solid
L2: Box Pike Push Ups
L1: Strict Plank Push-ups (scale on Barbell if necessary)

MASTERS:
5 Rounds:
:30 Calorie row/:30 rest
:30 Power Clean/:30 rest
:30 Burpees/:30 rest
1:00 rest

Thursday:
REGULAR CLASS:
1. 10 minutes to find a Heavy Power Clean Triple

2. With a Running Clock
AMRAP 4:00
400 m run
15 Bar Facing Burpees
Max Power Cleans 135/95
rest 4:00
AMRAP 4:00
400 m run
10 Bar Facing Burpees
Max Power Cleans 155/105
rest 4:00
AMRAP 4:00
400 m run
5 Bar Facing Burpees
Max Power Cleans 175/125

MOBILITY:
Squats

Friday:
1. Fran
21-15-9
Thrusters 95/65
Pull-ups
L2: 75/55
L1: 65/45 or less. Jumping Pull-ups

2. Recovery
3 Rounds:
Row 200m at a Recovery Pace
Do one mobilization after each row:
Hanging Ring Lat Stretch
Couch Stretch
Pec Mashing with LAX ball.
*If you have completed Fran with appropriate intensity, you will not want to skip this recovery portion.

MASTERS:
1. 8×2 Sumo DL
2. Run 400m
20 Box Jumps
Run 200m
20 Step Ups
Run 100 m
20 Lunges

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