Week of July 14th

 In Sneak Peek

CCF Program:

PowerCP + AePwr Test ComplexCP + MAP6 PowerCP + Lac.End3 GymTHUR- MAP7 ComplexFRI- CP + MAP2 PowerSAT- CP + AePwr Test GymSUN- AePwr Test
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
“SKILL”Back Squat 12RM

Pull-up 8RM
“WOD”

3 rounds for time:

50 DU

20 Front Squat 135/95#

“SKILL”Snatch DL.Pull.Hang Snatch
“WOD”

Min 0-8

21-15-9

Hang Power Snatch 95/65#

T2B
Min 8-16

21-15-9

Squat Snatch 95/65#

Box Jump
Min 16-24

21-15-9

OHS 95/65#

Burpee

“SKILL”Push Press 10RM
“WOD”

2 sets:
AMRAP 3

Row 500m

Time remaning Thrusters 95/65#
rest 9
*post total thrusters

“SKILL”
“WOD”2 sets:

AMRAP 10

200m Run

20 No Push-up Over Bar
rest 5
*post total reps

“SKILL”Clean DL. Pull. Clean. PP
“WOD”

3 sets:

1 min each station

MU

rest

HSPU

rest

Squat Clean 155/105#

rest

rest

“SKILL”Deadlift 10 Heavy
“WOD”

3 rounds for time:

40 Air Squat

20 Wall Ball

10 Jerk 135/95#

“SKILL”
“WOD”AMRAP 12:

10 Slam Ball

10 Ring Row

 

 

 

 

 

 

 

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