Tuesday, 102114

CFF Blue and CF Prototype Teams @ Milford Mayhem this past weekend

A. High Blocks (above knee) Power Clean cluster 1.1.1; build to max in 15 min 
B. Snatch Grip Deadlift (deficit) 3x3 @ your max clean weight  *straps allowed
C. 
10 min clock 
est 10RM Push Press (from floor)
rest 2 min 
2 min max hspu (kipping allowed)
rest 6 min 
@the 20 min mark 
amrap 6 
6 ohs (93/63)
6 kb swings (70/53)
6 box jumps (24/20)

Tuesday, 100714

Redline Team Day

A. Power Clean Cluster 2.2.2; build in 5 sets to max - NOT TnG - rest :15 between reps on clusters 
B. Weighted Chinups - 7x3; ascending to near 3RM
C. 
amrap 7 @comp pace 
10 OHS (95/63)
10 box jumps (24/20) step down 
10 T2B
rest 4 min 
amrap 7@ - sustainable pace from start - consistency here on all movements 
10 tng Power Cleans (95/63)
30’ HS walk
5 bar face burpees 
rest 4 min 
1700m Row @AFAP
directly into 10 min row @60% recovery
*throw mask on here if you have one

**Add On for the Day: 
500m Row Repeats x 5 + :30 on :30 on work; for added breathing work. Keep this at aerobic efforts 

Thursday, 091913

Have you registered a Team yet?

A. Power Clean - TnG Cluster   2.2.2 x 4; rest :20, rest 3 min

B. OHS 3-4 reps x 3-4 sets  with 2 sec pause in hole

C. MAP @80-85%
AMRAP 8
Row 250m
5 Burpees AFAP
10 Pistols (5 each leg)

rest 4 min

AMRAP 8
8 Hang Power Cleans (115/83)
16 GHD Situps
32 Double Unders

rest 4

AMRAP 4
Wall Balls (30/20) to target

D. DB SA Row 4 x 6 reps each arm ; rest :45 between arms

Tuesday, 07022013

Mel working withal me girls of CFF

A. Axle - Clean & Jerk - Heavy Single 

B. Power Clean 1.1.1 x 4 rest :10, rest 2 min

C.

Run 400m @85%

Rest 2 min

10 min to hit Heavy Double TnG Deadlift

Rest 2 min

400m Run - max effort

C. 7 min Recovery