Sneak Peek!

Here is an inside look at this weeks work!

It’s Benchmark week here at CFM! We have three on the docket! Get those notebooks out to record your times.

Monday
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
*Use 20# weight vest if available.
Partition as needed:
Option 1:
Run 1 mile
20 rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Run 1 mile
Option 2:
Split with partner, but both do the run
Option 3:
Half Murph
*scale pull-ups as needed

Tuesday:
OPTION 1: If you did not complete Murph this weekend:
In a 10:00 window:
Run 1 mile, then max Clean and Jerks 135/95
rest 3:00
In a 7:00 window:
Run 800m, then max Snatch 115/80
rest 3:00
In a 4:00 window:
Run 400 m, then max Thruster 95/65

OPTION 2: If you completed Murph Monday:
Alternate 500 m row with the following mobilizations. (2.5k row total)
(minimum) 2:00 each side: BB quad rollouts
2:00 each side Pec mashing with lacrosse ball
2:00 each side lacrosse ball forearms
2:00 each side, couch stretch
2:00 each side, pigeon stretch
*stretch and roll out as needed.

Wednesday:
REGULAR CLASS:
1. 5×3 DL Climbing

2. Christine
3 Rounds
500 m row
12 Bodyweight DL
21 Box jumps 20”

MASTERS:
1. 10 minutes to work up to a heavy Clean (squat or power)
Then 3×2 @ 70%

2. 12-9-6
Hang power clean
Burpee

Thursday:
REGULAR CLASS
1. Grace:
30 Clean and Jerks 135/95

2. 3 Rounds Not for Time
10 Pausing Ring Rows
15 DB bench press
20 GHDSU
2 lap double KB carry: split each lap between front rack and farmer carry

MOBILITY:
Shoulder Prep for OH movements

Friday:
REGULAR CLASS:
1. Clean and Jerk
2 @ 60%
2 @ 65%
2 @ 70%
2×2 @ 75%

2. 4 Rounds
21/15 Cal Row
18 Wallballs 20/14
15 KB swings 1.5/1
12 Burpees

MASTERS:
1. Sumo DL 5×3

2. AMRAP 8
10 sit ups
10 Alternating Box step ups
10 KB swings

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