CFV Archive

2017 November 30

STRENGTH
CF TOTAL
– 1RM Back Squat
– 1RM Shoulder Press
– 1RM Deadlift

2017 November 29

METCON:
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

2017 November 28

STRENGTH
Handstand Progressions
15min emom
– 1st 30sec shoulder taps
– 2nd 30sec hanging hip taps
– 3rd 30sec hollow to long shoulder bridge

METCON
7min AMRAP
– 7 wall balls
– 7 burpees