FRIDAY 020218
Every 1 minute for 10 minutes alternating between:
3 hang squat snatches
Rest
Use the heaviest weight you can each set.
Then,
21-15-9 reps for time of:
Snatches,
Box jumps, 24/20″
Tag Archives: box jump
Chip Chip Chipper
MONDAY 111217
AMRAP in 3 minutes of:
20 burpees
30 kettlebell swings, 24/16kg
20 toes to bars
30 box jumps, 24/20″
20 shoulder to overhead, 60/45kg
30 pull-ups
20 front squats, 60/45kg
30-calorie row
Rest 1 minute
AMRAP in 6 minutes of:
20 burpees
30 kettlebell swings, 24/16kg
20 toes to bars
30 box jumps, 24/20″
20 shoulder to overhead, 60/45kg
30 pull-ups
20 front squats, 60/45kg
30-calorie row
Rest 2 minutes
For time:
20 burpees
30 kettlebell swings, 24/16kg
20 toes to bars
30 box jumps, 24/20″
20 shoulder to overhead, 60/45kg
30 pull-ups
20 front squats, 60/45kg
30-calorie row
Done in 120 Seconds
TUESDAY 051217
For 30 minutes:
Row 500/400m in 2 minutes
15 bodyweight hang power cleans in 2 minutes
25 box jumps, 24/20″ in 2 minutes
Bench Press, Box Jumps, STOH, & TTB
Aside
MONDAY 231017
Bench press 8-8-8
Then,
CFG Open Workout 12.3
As many rounds as possible in 18 minutes of:
15 box jumps, 24/20″
12 shoulder to overhead, 52/35kg
9 toes to bars
Box Jumps, Kettlebell Swings, Sit-Ups, Push-Ups
THURSDAY 121017
For time:
100 box jumps, 24/20″
100 kettlebell swings, 24/16kg
100 sit-ups
100 push-ups