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CFL 4/12

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A: 
3 rounds
Resting 1 min between each round
10 box jumps
50 jump rope
10 dips
30 sec plank hold
B: 
Each set for time with negative split
Run 200m 
Row 250m
AB 0.2km
Rest 2min after each set
4 sets
Start at different places but all three movements should be completed. 

 

“Kryptonite”

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A) Oly: Power Snatch; E2MOM x 12min (6rds)

3 reps starting @ 60% end around 85% of 1RM.  Add 5 to 10# after each successful round (reps do not have to be touch and go, but no more than 10 seconds between reps.)

B) Metcon:  JT 21-15- 9

HSPU (scale db push press)

Ring dips (usual scaling, no bands)

Push ups

(20min cap)

Score heaviest 2 PS, and time + reps as seconds

“MonoMondae”

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A) Skill: Double unders (15min)

Explanation and practice.

For those that have them, they will do:

10min EMOM

30 sec max DU, 30 sec rest

B) Metcon:

4min stations 3min rest between (each should be max effort)

1)     50/35 cal row, burpees in remaining time (score # of burpees)

2)     50/35 AAB cal, max sit ups in remaining time (score # of sit ups)

3)     600m run, max double unders in remaining time (score # of DU)

Each scored separately