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CFS Workouts April 5th to April 10th

BENCHMARK WEEK!!

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Monday’s Workout

Part 1

5-3-3-2-2-1-1-1

Front Squat

Part 2

“Ellen”

3 Rounds For Time

20 Burpees

21 DB Snatches

12 DB Thrusters

Tuesday’s Workout

Part 1

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Part 2

Practice L-Sits For 10 Minutes

Wednesday’s Workout

Part 1

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

Part 2

5 Rounds For Time

500m Row

5 Minute Rest

Thursday’s Workout

Part 1

5-3-3-2-2-1-1-1

Power Clean and Jerk

Part 2

“Grace”

30 Clean and Jerks For Time


Friday’s Workout

“Mary”

AMRAP 20

5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups

Saturday’s Workout

“Fight Gone Bad”

3 Rounds For Reps

1 Minute Wall Balls

1 Minute Sumo Deadlift High Pull

1 Minute Box Jumps

1 Minute Push Press

1 Minute Calorie Row

1 Minute Rest