10.12.18

COACH’S NOTES
In this combination, we are challenging our clean and jerk with a "buy-in" before each attempt – five pull ups, and five barbell-facing burpees.

Stimulus wise, we are looking to make our way to the barbell by the :45s mark of each round. If we believe that we will push past that marker, towards 1:00 mark or beyond, let’s bring down the burpees first.

Clean and Jerk (On the 1:30 x 10 Rounds:)
On the 1:30 x 10 Rounds:
5 Pull Ups
5 Barbell-Facing Burpees
1 Squat Clean and Jerk

Start at 65% and steadily climb to a heavy single for the day.

CFAust #1 (AMRAP – Reps)
AMRAP 20 mín

40 Wall Ball 14/10 lbs, 2,7m
40 Double Unders
32 Kassahopp 60/50 cm
32 Tær í Slá
24 Chest 2 Bar
24 Burpees
16 Power Clean 60/40 kg
16 Push Jerk
8 Power Snatch
8 Muscle Up
Skráðu fjölda í skor
– Heil umferð er 300 rep

CFAust #2 (AMRAP – Reps)
AMRAP 20 mín

4 Bar Muscle Up
8 Kassahopp 90/75 cm
12 Wall Balls 20/14 lbs, 3m
Skráðu fjölda í skor
– Ein umferð er 24 rep

Cfaustur #3 (Time)
Á tíma – 18 mín þak

15 Tær í Slá
45 Double Unders

21-18-15-12-9 Front Squat 50-90/35-60 kg

Þyngdir í FS:
– 21 @50/35 kg
– 18 @60/40 kg
– 15 @70/47.5 kg
– 12 @80/55 kg
– 9 @90/60 kg

Skráðu tíma í skor

CFAustur #4 (AMRAP – Reps)
AMRAP 20 mín

50 Kal Hjól
40 Rsn. Kb Sveiflur 32/24 kg
30 Burpee
20 Double Db Sh2Oh 22,5/15 kg
100 Double Unders
Skráðu fjölda í skor
– Heil umferð er 150 rep
– 10 DU = 1 rep

CategoryWOD