160123 MAANANTAI
Weighted pull-up 4 x 5 or
OTM 6
3-6 strict/assisted pullup
160123 MAANANTAI
"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat
170123 TIISTAI
Front squat
Go for heavy 3 reps (5 sets)
170123 TIISTAI
Partner workout
3 rounds
A. 15 weighted box step overs 2×22.5/2×15
B. 400/300m row
switch when both are ready
180123 KESKIVIIKKO
(Sprints & jumps)
4 rounds
1min shuttle run (10m = 1rep)
1min db one arm hang c&j 22.5/15
1min db one arm devils press 22.5/15
1min rest
190123 TORSTAI
Partner workout
20min AMRAP
4 dumbbell thrusters 22.5's/15's
6 toes-to-bars
24 double-unders
you go, I go
full rounds
(5 tabata intervals of hollow & arch rock)
200123 PERJANTAI
Power snatch 5 x 3
200123 PERJANTAI
"Ingrid"
10 rounds
3 snatch 60/42,5
3 bar over burpee
210123 LAUANTAI
5 rounds
30s ski (cal)
30s rest
30s wall walk
30s rest
210123 LAUANTAI
3 rounds
20 sumo deadlift high-pull 42,5/30
15 handstand push-up
220123 SUNNUNTAI
"CF Open 21.3
For total time:
15 front squats 42,5/30 (scaled 30/20)
30 toes-to-bars / hanging knee raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups / pullups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups / c2b
15 thrusters
Workout 21.4 begins immediately upon completing
or reaching the time cap for 21.3.
Time cap: 15 min.
220123 SUNNUNTAI
CF OPEN 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.