Genevieve

A. 5 Rounds for Time
400 M Run  
15 Wall Balls @ 20/14 lbs
15 Double Unders
*20:00 Time Cap
*Time recorded
B. Coach’s / class’s choice gymnastics skill practice

Tomorrow & Saturday!! Go out and support our folks competing in The Fittest Games!
{Spectator Tickets}

A. 18:00 EM0M
Min 1: 3 Front Squats @ 80%
Min 2: Max time CTB Hold  (no longer than :60)
Min 3: Rest

B. 18:00 EM0M
Min 1: 3 Snatch DL @ 95-105% of Snatch
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest

C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)

Extra Credit
9:00 E3O3

Toe Nail Muscle-up Transitions x5x3

or

2:00 of Max Kip Static Dips (on boxes)
*Good clean reps come off the boxes before you hit failure

“The soul should always stand ajar, ready to welcome the ecstatic experience.” –Emily Dickinson

A. 4:00 EMOM
Hip + Hang + Full Clean x1+1+1×4

4:00 EMOM
Hang + Full Clean x1+1+1×4

10:00 E202
Clean x1x5 build to a challenging weight

B. 8:00 AMRAP
7 CTB Pull-ups
15 Burpees
*reps recorded

rest until clock hits 12:00

6:00 AMRAP
5 Hand Release Push-ups
10 Shoulder to Overhead @ 115/75
30 Double Unders
*reps recorded

“A good head and a good heart are always a formidable combination.” –Nelson Mandela

A. 20:00 E404
TnG Snatches x10x5 by feel
*During Rest accumulate 20 Kip  TTB in sets of 2-3  

B. 10:00 AMRAP
15 Box Jumps or Step-ups @ 24/20
25 Air Squats
50 Double Unders
*reps recorded

Extra Credit

10:00 EMOM
2 Jump into Bottom of Ring Dip

A. Test 5

Team 14.5
21-18-15-12-9-6-3
Thruster @ 95 / 65
Bar Facing Burpees
*two person teams
*Time recorded

Teammate 1 completes the round of 21
then
Teammate 2 completes the round of 21
then
Teammate 1 completes the round of 18
then
Teammate 2 completes the round of 18
etc… until all reps are completed  

A. 20:00 EMOM
Min 1 – 2-3 Toes to Bar
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Hollow Hold
Min 4 – 2-3 L-Sit Pull-ups

B. 20:00 for Quality
50 Cal Row
200 M Run
50 Russian KBS
200 M Run
50 M Farmers Walk
200 M Run

Go support our CFA Competitors next Friday & Saturday at The Fittest Games!
{Spectator Tickets}

A. Test 4

12.13 Mash-up
90 Double Unders
70 Wall Balls @ 20/14
50 Box Jumps or Step-ups (total) @ 24/20
30 CTB Pull-ups
90 Double Unders
*Time recorded
*17:00 Time Cap

A. Test 2

15.1
AMRAP in 9:00
15 TTB
10 Deadlifts @ 115/75
5 snatches @ 115/75
*Total reps recorded

B. Test 3
in 6:00
3 RM Front Squat from the floor
*You may squat clean the first rep
**One Continuous 15:00 clock  will run for the duration of part A. and B.

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” –Greg Anderson

Active Recovery / Make up Day

A. 12:00 E202
3 Sumo Deadlifts @ 50-60%

B. For Quality
1000 m  Row
10 Muscle Snatch @ 65/45
20 Russian KBS @ 24/20
400 M Run
20 Walking Lunges (total) @ 24/20
10 Muscle Snatch @ 65/45
200 YD Farmers Walk

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” –Swami Sivananda