Monday and the week ahead…..

craigpAn awesome Friday night for our first gathering of the CFNZ Masters League!

Thanks so much to everyone who came by, whether to compete, volunteer or support.

We're working the clean & jerk today, and there is also our popular strength circuit option.

This Saturday we're retesting our Spring Challenge Baseline in all classes.

And on Sunday, it's our Xmas Party!  We're having brunch at Velloweneth Green, in St Heliers, hope you can make it.

FITNESS

Clean and Jerk
3 x 1.1.1
Or,
10 KB Deadlift
50m Farmers Walk
10 Goblet Walking Lunge
Rest 2min
5 roundsManmakers
AMRAP in 6mins
Every minute perform 6 Slamballs
Strict Pullup
3 x max reps8 Weighted DB Situps
8 DB Snatch
8 Goblet Walking Lunges
8 minute AMRAPREST 6 minutes

10 Box Jump Overs
10 Ring Rows
10 Pushups
10 Russian Swings
3 rounds

Back Squat
5 x 5
Single Arm DB Row
4 x 8 e/arm
Or,
8 DB Split Squat e/leg
8 Single Leg Romanians e/leg
8 Single Arm DB Row
4-5 rounds, resting 20s between limbs and 40s between exercises20 Deadlifts
20 Hang Power Clean
20 Front Squats
20 STOH
20 WallballsEvery Minute perform 4 burpees
Rope Climb
5 x 2
Sled Drag
5 x 50m800m Run
800m Row
200m Front carry
3 rounds
Deadlift
5x 5
Shoulder Press
5 x 8
Or,
6 Deadball Shoulders
6 DB Pushpress e/arm
6 Pullups
5-6 rounds, resting 30s between exercises20 Russian Swings
15 Burpees
10 Slamballs
5 Wallwalks
AMRAP in
SC Baseline
Strength
In 5mins, find max load for;
1 Deadlift
2 Hang Power Cleans
3 Front Squats
Rest 2mins
Capacity
10 DB Snatch 15/10kg
10 Burpees
10 Situps
AMRAP in 6mins
Rest 1min
Endurance
800m Row, 400m Run 100 Single skips or 50 Lateral Jumps

PERFORMANCE

Clean and Jerk
3 x 1.1.1
Strict Toes to Bar
3 x 6-10reps
Hang Squat Clean
3x 6
Strict HSPUs
3 x 6-10reps12-9-6-3
Power Clean 60/40kg
Box Jump Over 75/60cm
Weighted Pullup
Max weight x 1 rep
Strict Pullup
1 x max reps8 CTB
8 DB Snatch 20/12.5kg
8 OH Walking Lunges
8 minute AMRAPREST 6 minutes

40 Dubs
20/15 Pushups
10 KB Swings 32/24kg
3 rounds

Back Squat
4 x 5, all heavy20 Thrusters 45/30kg
20 Power Clean
20 Overhead Squats
20 Shoulder to Overhead
20 Front SquatsEvery Minute you must stop where you are and perform 4 burpees
Rope Climb
5 x 2
Sled Drag
5 x 50m800m Run
800m Row
200m Front carry
3 rounds
Deadlift
3 rep E30s x 8
Shoulder Press
3 rep E30s x 820 Deadlifts 100/70kg
20 Burpee Bar Hops
20 Power Cleans 60/40kg
20 Bar Muscle ups
SC Baseline
Strength
In 5mins, find max load for;
1 Deadlift
2 Hang Squat Cleans
3 Front Squats
Rest 2mins
Capacity
10 DB Snatch 20/12.5kg
10 Burpees
10 TTB or 20 Situps
AMRAP in 6mins
Rest 1min
Endurance
1000m Row, 800m Run 100 Double skips or 300 Single skips

No Comments Yet.

Leave a reply

Protected by WP Anti Spam