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Strength

Close-Grip Bench Press: 5-3-2-2-2; all heavy sets.

Rest, then...

For time:
75 Handstand Push-ups
*Every minute complete 10 KB Swings, 53lbs/35lbs

Competitors

1. Close-Grip Bench Press: 5-3-2-2-2; all heavy sets.
2. WOD
70/53
3. Accessories
4 sets, with a weight vest, of:
1 Legless Rope Climb (seated),
15 Ring Push-ups
20 Hip extensions

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Mobility 

1:00 Straddle
1:00 Forward Fold

Every 4:00 for as long as possible, complete:

From 0:00-4:00:
200m Run
50 Double-unders
15 Front Squats, 135lbs/95lbs

From 4:00-8:00:
200m Run
50 Double-unders
13 Front Squats, 155lbs/105lbs

From 8:00-12:00:
200m Run
50 Double-unders
11 Front Squats, 185lbs/125lbs

From 12:00-16:00:
200m Run
50 Double-unders
9 Front Squats, 205lbs/135lbs

From 16:00-20:00:
200m Run
50 Double-unders
7 Front Squats, 225lbs/155lbs

*If you finish before the 4:00 cap, you may move onto the next 4:00.

Beach Muscles
3 sets of:
15 Overhead Banded Tricep extensions
15 Seated DB Curls
30 Weighted GHD Twists

Competitors

1. WOD
135/95, 185/125, 225/155, 255/165, 275/185
2. Aerobic
6 sets of:
1:00 Bike
1:00 Step-ups, 24"/20"
1:00 Front Rack Carry, 53/35
1:00 Rest
3. Gymnastics
Accumulate 3:00 on the L-sit and 3:00 in a Handstand (free standing)
4. Mobility
20:00 on ankles, hips, shoulders

Endurance (10:00am)

4 sets of:
400m Run moderate
Rest 1:00
200m Run fast
Rest 30 sec
100m Sprint
200m Walking Rest

CFLV Weightlifting
"Let's get Technical, Technical. Let me hear your barbell talk"
1. Power Snatch
(80%/1) x 6
2. No Hook, No Feet Clean + Jerk
Start x 70% and build each set for 6 sets
3. Back Squat
5RM -10% x 2 Down Sets
Accesssory
Dumbbell Incline Bench Press
10 Reps x 5 Sets

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Strength/Skill

Split Jerk: 3-2-2-1-1-1-1-1; start @ 80% 1Rm and increase each set.

Rest, then...

AMRAP in 17:00 of:
1500m Row, followed by max rounds of:
9 Chest-to-Bar Pull-ups or 9 Bar Muscle-ups
3 Shoulder-to-Overhead, 155lbs/105lbs

Competitors

1. Split Jerk: 3-2-2-1-1-1-1-1; start @ 80% 1Rm and increase each set.
2. WOD
185/125
Bar Muscle-ups
3. Aerobic
8 sets of: 350m Row
Rest 1:1
4. Gymnastics
3 sets of:
8 Strict HSPU immediately into max rep Kipping HSPU. If you don't have strict, do 3 sets of 20 Pike HSPU.

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How did everyone enjoy warming up to "Roxanne"!?

Back Squat: Build to 10-rep max

Rest, then...

2 rounds for time of:
75 Air Squats
50 Dumbbell Snatches, 50lbs/35lbs
25 Burpee Box Jump Overs, 24"/20"

Beach Muscles:
3 sets of:
15 Diamond Push-ups
10 Close Grip Underhand Chin-ups
1:00 Max Sit-ups

Competitors

1. Back Squat: Build to 10-rep max
2. WOD
2 rounds of:
50 Alternating Pistols
50 Dumbbell Snatches, 50/35
25 Burpee Box Jump Overs, 24"/20"
3. Aerobic
7 sets of:
400m Run at sub 1:35
Rest 1:30
4. Gymnastics
3 sets of:
8 Strict Pull-ups + Max rep Kipping Pull-ups (no butterfly). Don't come off the bar between Strict/lipping; stop 1-2 reps before failure.

Powerlifting (10:00am)

A. Pause Bench Press: 2-rep max
B. Dumbbell Prone Row: 3 sets x 8 reps
C. Single Leg V-ups: 3 sets x 20 reps
D. Straight Arm Backwards Sled Drag: 3 sets x 75m

CFLV Weightlifting
"Let's get Technical, Technical. Let me hear your barbell talk"
1. Snatch
(85%/1,1,1 on the Minute) x 2 Rounds
Rest 2:00 in between sets

2. Clean
(85%/1,1,1 on the Minute) x 2 Rounds
Rest 2:00 in between sets

3. Split Jerk (BTN)
1RM -10% x 2 Down Sets

4. Snatch Deadlift
(100%/4) x 4

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Mobility 

1:00 Lizard Pose/side

Rest, then...

2 rounds for time of:
50m Overhead Walking Lunges, 45lbs/25lbs
30 Push-ups
10 Strict Press, 95lbs/65lbs

Rest 2:00, then...

2 rounds for time of:
50 Double Unders
30 Sit-ups
10 Squat Snatches, 115lbs/75lbs

Rest 2:00, then...

2 rounds for time of:
500m Row
30 Pull-ups
10 Squat Cleans, 135lbs/95lbs

Beach Muscles
3 sets of:
20 Romanian Deadlifts
15 Barbell Rows
10 Reverse Barbell Curls

Competitors
1. Snatch
Build to a heavy single
2. WOD
115/75, 135/95, 165/115
3. Aerobic
4k Row
Every 500m hop off and perform 15 Ball Slams (slams not ball drops)
4. Gymnastics
3 sets of:
8 Weighted Pistols per leg
6 Ring Lean Aways

Powerlifting (10:00am)

A. Rack Deadlifts: 2-rep max
B. Speed Squats: 5 EMOM x 8:00 at 55-65%
C. Single Leg Strict T2B: 3 sets x 10 reps/leg
D. Bent-over Sled Drags: 4 sets x 50m
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting "Let's get Technical, Technical. Let me hear your barbell talk"
1. Snatch (80-85%/1) x 7
2. Clean + Jerk (80%-85%/1+1) x 7
3. Clean Deadlift (100%/4) x 4
Accesssory
GHD Sit Ups
10 Reps x 4 Sets

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