Monday

Norwalk, Battleground – Level 1

Please check on Facebook for all the details about the CFG Open Cop

Weightlifting

Snatch (Work up to something heavy)

Snatch (-10% for a triple. On your 3rd rep – add 2 squats)

Snatch (-10% for 5. Add 2 extra squats to rep 5)

Stiff Legged Deadlifts (3×10)

Power Snatch (1×15-18 touch n go. Same weight as last week)

Metcon

Metcon (AMRAP – Reps)

Every :90 for 3 rounds. Do 12 Thrusters/12 C2b pullups 95/65

Then Every :90 for 3 rounds. Do 10 Thrusters/10 C2b Pullups 95/65

Scaled: Decrease reps or weight to complete but only do 6 rounds. This should be challenging to compete in that time limit.

Endurance

Metcon (8 Rounds for reps)

2:00 AIrydne Rest 2:00 Go for 8 rounds.

Advanced Work

Metcon (14 Rounds for reps)

14 Min EMOM: 8-12 GHDs. 8-12 HSPU

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