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For Time
42/60 calorie row then… 21-15-9-3: Toes-to-bars DB box step-ups (20/24 in) (35/50 lb) Alternating DB snatches (35/50 lb) then… 42/60 calorie row – Use a single DB for step-ups and DB snatches. Goal <17 min
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Heavy Day!
Overhead Squat 3-3-3-3-3-3-3 Optional accessory work posted in SugarWod **Reminder** Barbell tonight at 6:30! 4 rounds for time:
400-m run 20 DB hang power cleans (25/35 lb) 100-m DB front rack carry (25/35 lb) – Use two DBs for all movements. Goal = <16 min Choose Between RX, Scaled, or Foundations
23.2A RX Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep=50 ft) – Add 5 burpee pull-ups after each round. Immediately followed by 23.2B 5 minutes to establish: 1-rep-max thruster (from the floor) 23.2A Scaled Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep=50 ft) – Add 5 burpees after each round. Immediately followed by 23.2B 5 minutes to establish: 1-rep-max thruster (from the floor) 23.2A Foundations Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep=50 ft) – Add 5 burpees after each round. Immediately followed by 23.2B 5 minutes to establish: 1-rep-max thruster (from the floor) 4 x 2:00 rounds for distance:
24/17 calorie row or bike Max distance handstand walk – Rest 1:00 between rounds. then… 4 x 2:00 rounds for calories: 24 push-ups Max calorie row or bike – Rest 1:00 between rounds. – Score is total distance walked plus total calories rowed/biked 3 rounds for time:
400-m run 80 double-unders 40 walking lunges Goal <18 min EMOM 6:
2 clean grip deadlifts For time: 5 rounds for time: 15 deadlifts 225/155# :30 hanging L-sit hold – Legs extended on the L-sit hold. Goal = <12 min Choose between RX, Scaled, or Foundations
21.3 (14.4 Repeat) RX Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans 21.3 (14.4 Repeat) Scaled Complete as many reps as possible in 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over bar pull-ups ♀ 10-lb ball to 9-ft target, 65-lb cleans ♂ 14-lb ball to 10-ft target, 95-lb cleans 21.3 (14.4 Repeat) Foundations Complete as many reps as possible in 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups ♀ 6-lb ball to 9-ft target, 35-lb cleans ♂ 10-lb ball to 10-ft target, 45-lb cleans Heavy Day!
Split Jerk 3-3-3-3-3-3-3 Reminders: **Barbell tonight at 6:30 PM. Focus will be the snatch. **Sign-up for a heat number if you plan to participate in FNL! You can do that on the whiteboard at the gym, posting in our private CFT group Facebook page, or by reaching out to a coach. **FNL starts at 5:30 and the theme is 80s workout. Free drink from the fridge for the best dressed. **FNL potluck is Superbowl party food! Bring something to share **Yoga on Saturday at 8:00 AM. Cost is $10 cash. **Saturday is our monthly FREE community workout at 9:00 AM. Bring a friend! |
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