CF 07-22-13

A. Deadlift 3, 3, 3 2-3 min rest (205; 225; 245; 265x1) *new PR

B1. Shoulder Press 2-3 reps 0 sec rest (55; 65; 65; 65; 65)

B2. Push Press AMRAP same weight 2-3 min rest (25, 15, 10, 10, 10)

x5

5 Rounds for Time:

• 15 KBS (35#)
• 15 Hand release push up

CF 06-20-13 to 07-21-13

CF 06-19-13

15-12-9-6-3

• Bench Press
• Toes to Bar
• Ring Dips
• Deadlift

choose any weights your little heart desires for BP & DL

increase weight at any point if YLHD, but no decreasing

CF 06-18-13

5-4-3-2-1 Rope Climb - 22:43
w/ 12 Dumbbell Snatches after Each Set (40#)

5-4-3-2-1 Wall Walks - 18:02
w/ 100 m Farmer Walk after each Set (35# x2)

CF 06-17-13

5 Rounds - 12:48

• 200m run
• 15 Jumping Back Squat (65#)

CF 06-15-13

with Partner:

• 800m run
• 50 G2O (partner holding pushup)
• 800m run
• 50 BBJ (partner holding deadlift)
• 800m run

CF 06-14-13

A1. Back Squat 10, 8, 6, 3, 2, 1 (95; 105; 115; 135; 155; 170) * new PR 170#*
A2. Lean Away Chin Ups 4-6. x6

5 sets:
15 GHD
15 Goblet Squat

CF 06-12-13

A1. Power Clean 5,5,5 (105; 110; 115)
A2. Bench Press 8-10 (65; 70; 75)
x3

For Time - 11:50
25 PC (85#)
25 Ring Dip
25 DL (85#)
25 S2O (85#)

CF 06-11-13

5 min Rope Climb
30 sec rest
4 min Wall Walks
30 sec rest
3 min KBS
30 sec rest
2 min Wall Balls
30 sec rest
1 min Airdyne