January 2013

Review Muscle ups 1. Snatch complex 1 power snatch-hang squat snatch-squat snatch work up to a max set. 2. 9,6,3 reps of HSPU burpees muscle ups burpees

1. Skill review Turkish Get ups 2. 5 rounds for time 6 TGU (3 each side) 10 T2B 30 Double Unders

1. “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run you can partition your pull ups, push ups and squats as needed. There will be a 50 min cap. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This

1. Front Squats 5×3 80 to 85% of 1RM across 2. 10-1 for time OHS (95/65) Box jumps (20/24) Sit UPS

1. Leader board day “Elizabeth” 21-15-9 Squat cleans (135/95) Ring dips 2. 1 minute max rep Push press 135/95 1 min rest 3 rounds

1. Tabata rounds of Row (for calories) sit ups push ups box jumps (20/24) kb swings(53/35)

1. 3-3-3-3-3 Push Jerks 80-85% of 1RM across 2. 5-5-5 Back squats 80-85% of 1RM across 3. AMRAP 1 min Thrusters (95/65) immidiately after amrap 6 min 10 wall ball 20 double unders

1. Warm up 3 rounds not for time 10 box jumps 10 push ups “WHAT”!?! 2. 8 rft: 10 pull ups 10 hang cleans (115/85) 10 burpees

Warm up 2 sets CF warmup coach led 1. EMOM 9 mins 2 squat snatches (drill form) 2. 21-15-9 Deadlifts (225/155) Overhead squats (135/95)