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CFBH 3.21

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Open athletes try to pick a movement that we have not seen yet in the open. We should have a good idea of what kind of movement we will see. Make sure to ask your coach what movement they think you should work on.

“Weakness Wednesday”
20min EMOM
Min1: Weakness Movement
Min2: 12/9 Cal bike or 15/12 Row

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PULSE!
For Time: (20min)
Row 250/200m (before each round)
4-8-12-16-20-16-12-8-4 (100reps total)
Bar Movements: Toe-to-Bar or Hanging Knee Raises
Floor Movements: PVC V-ups or Sit-ups
*SAVE YOUR HANDS!!! Alternate Hanging movement & floor movements each round!!!

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CFBH 3.20

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STRENGTH: CLEANS
Hang Clean+Clean
Take 18mins to build to as heavy as form allows
(Power or Squat ok)

14min EMOM
Min1: 12 Burpees
Min2: 15 Amer. KBS
C: 70/53 P: 53/35 Fit: 35/25

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PULSE!
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14)+ 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 14 alt DB snatch
Minute 4: 15/12 Calorie Row
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CFBH 3.19

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Partner 18min AMRAP:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

*Partners Alternate as desired
*One person works; one person rests
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PULSE!
4 Rounds: (20min)
400m Run (or 500m Row if Rain)
24 Russian Twists w/plate (25/15)
24 Single-leg TnG Step-ups
(12 Right /12 Left)(24″/20″)
**Foot always on box, bottom foot touch-n-go on floor, rest is at the top
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CFBH 3.15

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Goat Day
12min EMOM
Min1: Movement 1
Min2: :30 Plank hold

*Pick one movement that we might see in 18.4 and work on fluid movements. Keep
reps low and intensity low. Think of this as a practice session.

Possible 18.4 Movements
Wallballs
HSPU
Snatch
Deadlift
Lunges
Pull-ups
Thrusters

WOD
Interval Assault Bike
7 Rounds
20/15 cal bike
Work:Rest = 1:1
*score is slowest round
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PULSE!
15min E3MOM
15 Slam Ball Hang Sq Cl
100m Slam Ball Carry (15 Wall Balls if Raining)
C: 50/40
P: 40/30
Fit: 30/20

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CFBH 3.14

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STRENGTH: SNATCH COMPLEX
6min to warm up to Light/Mod weight
==THEN==
12min E3MOM
6 Snatch Grip Deadlifts
4 Power Snatches
2 Hang Power Snatches
**OPEN ATHLETES, KEEP THIS LIGHT AND TIMING CRISP!!!

TECHNIQUE WORK: BENCH PRESS

WOD
12min EOMOM
EVEN: 10 Alt DB Bench Press
ODD: 15/10 Cal Row or 45sec of Row
C: 50/35, P:40/25, Fit: 25/15
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PULSE!
Five 3:00 Rounds
20 Russian KBS 70/53lbs
20 Alternating Pistols (Sc: 10L/10R Single Leg Box Step-up 20″)
Max Ball Slams in remaining time
===No Rest===

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