2011 CF Open 11.6
amrap in 7mins of:
100/70 thruster x 3
chest to bar pull up x 3
-add 3 reps to each round
-continue adding 3 reps until 7mins has elapsed
-score is total reps completed
APRIL 26, 2011
KAYLEE
10RFT
hspu x 3
20# jumping ball slams x 6
20# wall ball shots x 9
24kg/16kg full kb swings x 12
double unders x 25
APRIL 25, 2011
400m run
2pood/1.5 pood kettlebell swing x 30
ring dip x 30
400m run
kettlebell swing x 20
ring dip x 20
400m run
kettlebell swing x 10
ring dip x 10
400m run
APRIL 21, 2011
10-8-6-4-2
1.5x bodyweight deadlifts
bodyweight squat cleans
.75x bodyweight push press
-use one bar
-you must load/unload weight and will count towards total time
APRIL 20, 2011
with a partner:
400m run/double unders
400m run/wall balls
400m run/pull up
400m run/push up
-while one person runs, the other works for max reps then swap roles
-runner dictates duration of work
-score is total time of completion AND reps
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