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CFL 5/15

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Skill: Handstand review /practice

Reverse Tabata and a half (12 rounds) 10 sec on/ 20 sec off Handstand Hold

(Scaling: Wall walk up hold, pike off box hold  if athlete is completely uncomfortable holding

themselves upside down they can hold a plate overhead, but plate should be at a challenging weight)


8 Deadlift 155/105

10 Burpee Over bar (Lateral or bar facing)

“Tilt mode”

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A) Metcon: AMRAP 25min

Teams of 2, 1 work, 1 watches

50 kb hang power snatch (53/35) (dumbbells ok too in a large class)

50 burpees to 45# bumper plate (jump on it ea burpee)

2 Broad jump length of turf (partner a goes down, b comes back)

50 goblet squats

50 kb swings

Score: total reps

It’s just Opposite Day. Nothing to see here…

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Warm up:

2 rounds of: Turf run x 4, 10 pushups, inchworms, 10 jumping squats, bear crawl

Skill: How high can you jump? Place a PVC pipe on top of boxes, increasing in height. Keep increasing until all children have missed.


AMRAP 3 min, rest :90, repeat

10 Wall Balls

5 Burpee Box Jumps



CFL 5/12

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Strength: Back Squat

E3MOM for 9 minutes 3 reps (add 5 to 10 lbs to your weight from 4/28) If they were not there, find a

moderately heavy weight and stick with it.

Don’t forget that 2 sec pause at the bottom!!!

WOD: Cindy Ya’ll

As Many Rounds as Possible (AMRAP) in 20 minutes

5 Pull-Ups (5 jumping pullups 10 ring rows) *review kip

10 Push-Ups

15 Air Squats

Score: Back Squat Weight/ rounds and reps