Team of 2, 3 RFT: 75 wallball, 50 DL 155, 25 burped bj 24"

Note, for teams, maybe change to 4 rft

01/31/14, CFRV, 0600 - 16:33
with roman. i did 120 wallball, 70 dl, 40 burped bj,

Rack Pulls sets of 3

Pulls
3-rep heavy Rack Pull - set the bar up just below your knees

*01/30/14, CFRV, 1745 - 
135x3, 225x3, 315x3, 365x3, 415xm, 365x3, 385x3, 405x1
*13.4 c&J and t2b

5 c&j 205, 10 c&j 185, 15 C&j 155, 20 C&j 115

For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

***01/27/14, CFRV, 1745 - 12:36

oops used 135 for last set

*** dialy, frt sqts, max clean and jerk work

OTM for 12: 1 C&J 50-55-60-65-70-75-80-80-85-85-90-90%

Every minute, on the minute, for 12 minutes:

Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

Goal

135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 225, 235, 235, 245, 245

**01/27/14, CFRV, 1730 - 

135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245(m)

** cfrv daily and heavy front squats

OT 2 Min for 10: Front Squat @ 95%

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

*01/27/14, CFRV, 1700 - 205, 235, 255, 275, 285, 285 (m)

* dips, push-ups, hspu, pull-ups

7 min of Death by 3 C&J 155

Goal
3,6,9,6,3,6,9

*01/26/14, CFRV, 1500 - 36 reps
3,6, 8, rest, 6,3,6
*13.3

Back Squat 6-4-2-max @ 70-80-90-85%

Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

goal: 345 max

6x205, 4x275, 2x310, max@295 

*01/24/14, CFRV, 0700 - used wrong weights

6x205

4x255

2x285

max=5 fast @ 275*post 30mu's, 21 c&j 135, row 2k

3o mu, 21 c&j 135, row 2k

FRIDAY 140117

For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters

01/24/14, CFRV, 0600 - 22:22

30 mu in 11:18

CF Open 13.2, AMRAP 10: 5 S20 115, 10 DL 115, 15 BJ 24"

CF Open 13.2, AMRAP 10: 5 S20 115, 10 DL 115, 15 BJ 24"

01/23/14 - 7 rds + 5 (215 reps)

02/??/13 - 8 rds (240 reps)

5 Rds: 20 Dips, 14 thruster 135

WEDNESDAY 140101

Five rounds for time of:
20 Strict ring dips
135 pound Thruster, 14 reps

*01/20/14, CFRV, 1800 - 27:44

*13.1

7 Rds: 7 Front Squat 155, 7 Chest to bar pull-ups

*01/05/14, CFRV, 0745 - 7:48

*Isabel

02/13/13, CFRV - 6:26

with eubanks

Overhead Squat 10-10-10-4-2-10-10

*01/15/14, CFRV, 1800 -
10x45, 10x95, 10x145, 4X195, 2x195, 10x145, 10x95
plus sets of 10 t2b and 10 ring push-ups between sets
*flight simulator

Flight Simulator

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-unders

01/05/14, CFRV, 1730 - 11:54
messed up on set of 30 and 35 i think.

Back Squat 6-4-2-Max Reps (65%, 75%, 85%, 80%)

Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – Max Reps @ 80% Rest 2 minutes between sets.

**01/03/14, CFRV, 1800 - used 335 to calculate

6x135 warm-up, 6x215, 4x255, 2x285, 7x265

*press

**push press

Push Press: Work to Heavy in 10 minutes

*01/03/14, CFRV, 1700 - 

1x135, 1x185, 1x205, mx225, 1x215

*press for heavy

Press 8-5-3-3-1-1-1

01/03/14, CFRV, 1700 -
5x55, 5x65, 3x95, 1x135, 1x165, 1x175, m x185

10/06/10, CFV, 1530 -
115x8, 135x5, 145x3, 155x3, 165x1, 175x1, 180 miss