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Group Workouts 18 – 24 February 2019

Monday 18 Feb 2019 – Cardio & Core Begins!

CF Open 17.3
8:00 to do 3 Rounds:

  • 6 Chest-to-Bar Pull-ups

  • 6 Squat Snatches @42.5/30 or 33% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rounds: 7 C2B Pull-ups  5 Squat Snatches@60/42.5 or 50% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rnds 8 C2B  4 Squat Snatches@75/55 or 70% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rnds 9 C2B 3 Squat Snatches @100/75 or 80% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rnds. 10 C2B 2 Squat Snatches @ 115/95 or 90% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rnds. 11 C2B 1 Squat Snatch @120.5/110 or 100% 1RM

Tuesday 19 Feb 2019

Barbell Good Morning  10-10-8-8-8-8

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

Compare to 20Feb18, 15 Nov 17, 15 Sept 17, 12 Aug 16, 25 Nov 2015

Wednesday 20 Feb 2019

“Mary” AMRAP 20:00

  • 5 Handstand Push-Ups

  • 10 1-Leg Squats (aka “pistols”) (5/leg)

  • 15 Kipping Pull-ups

Compare to 16 Sept 18

Thursday 21 Feb 2019

AMRAP 35:00

  • 50 Double-Unders / 100 Single-Skips

  • 40m Kettlebell Farmer’s Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Compare 11Dec18

Friday 22 Feb 2019

  • Back Squat 10-8-5-3-5-5-5

  • Walking Lunges 3*20 @33% Squat Max

  • 1-Leg Kettlebell Deadlift 3*8/8

Saturday 23 Feb 2019

19.1 & Chili Cookoff!

Sunday 24 Feb 2019

AMRAP 40:00:

  • 80m Kettlebell Carry (1 Overhead, 1 Front Rack, switch at 1/2 way sub: both front rack)

  • 20 Front Rack Squats with your Kettlebells

  • 50 Double-Unders/100 Single Skips

  • 80m Plate  or Sandbag Carry

  • 20 Bear Hug Squats w/Plate or Sandbag

  • 50 Double-Unders/100 Single Skips

  • 20 Push-ups

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