Lynden, Washington
Front Squat: 5-4-3-2-2-2
Play on 2023 CF Games Event: The Ski-Bag Re-Mix - AKA: The Rope-BarFor Time:100 DU (150 SU)30 Front Squats (Rx: 75/115, Comp: 105/155, Games: 125/200)100 DU (150 SU)20 Front Squats (Rx: 75/115, Comp: 105/155, Games: 125/200)
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For Time:75 WB (14/20, 9/10’, Comp: 10/11’)15 RMU75 Single DB Walking Lunge Steps (35/50)15 RMU
15 min for Quality:4 Sandbag CleanSingle DB Strict Press 10 R/10 L10 SPU:15-:30 sec Parallette or Ring L-hold
DL 10-5-5-3-5-5-10
In 10 min:50 DL (155/225)
IRT: AMRAP:15 KBS (35/53)20 Box Step Ups (20/24)
Every 10 min for 40 min:2000m Row1 Mile Run75/60 Cal Assault Bike (Comp: 100/75 Cals)50 BBJO (20/24) (Comp: 75 reps)
8 min EMOM: Double DB2 Devils Press -> 4 Thrusters
For Time:30 Double DB Thrusters (35/50)50 C2B- Rest 2 min -30 Double DB Devils Press (35/50)50 T2B
12 min EMOM:1 Squat Clean1 Front Squat1 Jerk
12 min AMRAP:10 Squat Clean (95/135)3 Rounds:1 WW*5 Push Ups
*Comp: 2 C2W HSPU during each WW
Squat Snatch work up to a Heavy Single
12 min E3MOM:400m Run
IRT: Max Rep Squat Snatch @ 75% of your 1 heavy single established today,
22 min AMRAP:20 HSPU (Comp: SHSPU)40 MBSC (14/20)60 KBS (35/53)40 MB Step Back Lunges (14/20)20 Pull Ups (Comp: 10 RMU)
5-5-5-5-5 Hang Power Clean3-3-3-3-3 DL
7 min AMRAP:7 DL (Rx: 155/225, Comp: 205/315)50 DU
7 Sets Gymnastics Complex:5 SPU4 T2B3 C2B2 BMU1 Pull Over
WOD:5 min Max Distance HSW1 min Rest3 min Max Rep AMSU (Comp: V-Up)
For Time:30-20-10Cal RowDouble DB Squats (Rx: 35/50, Comp: 50/70)BBJO (20/24)
Post: Double & Single DB Farmer Carry
5-5-5-5-5 Front Squat
13 min AMRAP:15 Thrusters (65/95)75’ HSW7 RMU
On 18 min Clock:50 Lateral Burpees40 T2B30 Power Cleans (95/135)20 S2OH (95/135)10 Rope Climbs (Comp: Legless)IRT: Max Rep Clean & Jerk (95/135)
Aerobic Capacity Day2 Sets:1x:20 sec max effort sprintRest 40 sec
7x:30 sec controlled sprint30 sec easy recoveryRest 4 min b/t sets
4-5 Rounds:10 Hollow Rocks:10 sec Hollow Hold10 V-Ups:30 Rest between Rounds
Double DB Snatch 12-10-8-6Double DB DL 12-12-12-12
8 min AMRAP:18 Single DB Snatch (Rx: 35/50, Comp: 50/70)48 DU