• CFRutherford

Wednesday 190522

A. Every 2 min: Back squat

3 @ 70%

1 @ 85%

3 @ 75%

1 @ 87%

3 @ 80%

1 @90%

B. AMRAP

8 min

Row 200m

10 burpees over the erg

10 Russian twists

Rest 2 min

AMRAP 8 min

AB 12/10 cal or run 200m

10 SA DB hang clean & jerks 50,35

20 double unders

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A. EMOM 12 min min 1: 3 thrusters starting at 95,65; build to a HEAVY set of 3 min 2: row or AB 10/8 cal min 3: strict pull-ups x 5-7 B. 3 rounds for time 20 SA DB thrusters 50,35 15 toe to bar 75 dou

Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

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