9min AMRAP

Show Stopper

6 sets of: Clean and Jerk Set 1- 3 cleans + 1 Jerk (65%) Set 2- 3 cleans + 1 Jerk (70%) Set 3- 3 cleans + 1 Jerk (75%) Set 4- 2 cleans + 1 Jerk (80%) Set 5- 1 cleans and Jerk (85%) Set 6- 1 clean and Jerk (90%) Rest 2-3 min […]

Heavy Metal

Every 3 min for 6 sets: Squat snatch x 3 * not touch and go Amrap 9 min: 15 power snatch (75/55) 20 double unders 15 box jumps 24/20 Cash out: 3 sets: 30 sec hollow hold Rest 15 sec 15 super man Rest 30 sec **Reminder: No 5:30am & 6:30am classes today, 11/29, and […]

Clutch City

Every 2 minutes for 10 minutes(5 sets) Back squat Set 1- 6 reps (65%) Set 2 – 4 reps(75%) Set 3- 2 reps(85%) Set 4- 2 reps(90%) Set 5- 1 rep(95%) Then, 2 sets of Back squat x 1 (100%+) Rest 3 min AMRAP 9: 5 Power cleans (155/110) 10 pullups 20 wall ball

BabyPuppyMonkey 160224

A.  5 sets of: Push press x 3 Rest exactly 3 minutes between sets. Build to heaviest triple you can. If the griddle is hot, go for the PR. B.  AMRAP 9 minutes: 9 burpee box jump overs (24/20) 9 push press (135/95) 9 ring dips

CF Open 15.1

Workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 *toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) **see details for more information on Scaled and scaled Masters Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, […]

Call To Arms

AMRAP 9 Minutes 7 T2B 7 Burpees Strength: Max reps x3 (rest as needed between sets) Horizontal “Strict” ring rows (feet on box) stay tight (entire body is rigid)