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CF Games 2010

 

Barefoot Evolution

09 JAN 2010

 

20 min AMRAP:

3 x 5 pull ups, 10 push ups, 15 lunges

400M RUN

 
08 JAN 2010

1 set of 20 of

front squat

push press

followed by max clean and jerk in 3mins

60/40kgs

 
07 JAN 2010

ANGIE

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

 
06 JAN 2010

Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.

3 x's 1min efforts 1:1:1 hollow rock with broom stick, supermans, prone holds

Ring Work: Muscle Ups 5 x 5 strict if you can or kipping and Iron Cross Work 3 x 3-5 working into lowest position possible for Iron Cross

 
05 JAN 2010

21, 18, 15,12,9,6,3 reps for time of:

OHS 40/30 , and  Pull Ups

 

 
04 JAN 2010

Hang Power Clean Technique

5 Rounds: 10 Split Power Cleans @ 40kgs + 20 Box Jumps (BJs) @ 2 tires

 
03 JAN 2010

REST!

 
02 JAN 2010

Using a single 20kg dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

 
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