September 2017


CF: ‘Jerry’ For time: Run 1 mile (1600m) Row 2k Run 1 mile (1600m)   L3: 1 mile run/ 2k row L2: 1200m Run/ 1500m Row L1: 800m. Run/ 1000m Row QuickFit: Four rounds for time of: 200 Meter Run 7 dumbbell man-makers  

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CF: 20 min clock, 2 person teams: P1. Runs 400m P2. AMRAP 20 russian KB swings, 20 box jumps L3: 400m Run , KB 70/53, Box 24/20 L2: 300m Run, KB 53/35, Box 24/20 L1: 200 m Run, KB 44/26, Box Steps 20/20 QuickFit: In teams of two, partners alternate as needed to complete as

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CF: ‘Fran’ 21-15-9 Thruster Pullup L3: Thruster- 95/65  PU- unassisted L2: Thruster- 65/45  PU- banded L1: Thruster- 45-15  PU- ring row QuickFit: Four sets of 3-minute sprints of: 5 body rows 10 push-ups 15 air squats  

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CF: In teams of three, complete three rounds of each: 30 cal bike (rest station) 20 dumbbell pushpress (rest station) 10 burpee over DB (rest station) QuickFit: Complete as many rounds and reps as possible in 10 min of: 5 burpee box step-overs 10 v-ups

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  CF: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps QuickFit: In teams of two, partners alternate as needed to complete as many rounds as possible in 10 minutes of: 10 Burpee Box Jump or Step-Overs 10 Alternating Single-Arm Dumbbell Snatches

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CF 5 Rounds for quality: 10 shoulder press 21 GHD situps Level 3: shoulder press should be heavy but unbroken for 10 reps 60-70% of 1rm for each set Level 2: SP- building each incrementing slowly each set beginning with an empty barbell Level 1: SP- stick with empty barbell-light loads working on mechanics and

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CF Thrusters 1-1-1-1-1-1-1 reps All levels: Use 3-5 sets for warming up to heavy singles, then build to todays solid heavy single for the day QuickFit 12 min EMOM 1st minute- 10 dumbbell press (goal is heavy) 2nd minute- 10 DB bent over row (same weight as press) 3rd minute- 20 V-ups or Tuck-ups

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