Wednesday, 1 April 2020
April Fool's Day, like that means anything this year CFKL AT HOME With Equip
Part A) On the 0:00… 3 Rounds:
20 Jumping Lunges
20 Single Arm Hang DB Snatches
Part B) On the 7:00… 3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
Part C) On the 14:00… 3 Rounds:
20 Jumping Lunges
20 Singe Arm DB Thrusters
* On All DB Movements Alternate Hands Every 5 Reps No Equip
Part A) On the 0:00… 3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
Part B) On the
Monday, 30 March 2020
CFKL AT HOME With Equipment -
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movement
*Athlete’s choice on when to alternate hands on single arm cleans No equipment -
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees 4 Odd-Object to Shoul
Wednesday, 25 March 2020
CFKL AT HOME AMRAP 6: 2 Single DB or Object Reverse Lunges, 20 Double Unders (DUs) 4 Single DB or Object Reverse Lunges, 20 DUs 6 Single DB or Object Reverse Lunges, 20 DUs Add 2 reverse lunges per round for time remaining Rest 2:00 AMRAP 6: 2 Single DB Power Snatches or Object Ground to Overhead, 20 DUs 4 Single DB Power Snatches or Object Ground to Overhead, 20 DUs 6 Single DB Power Snatches or Object Ground to Overhead, 20 DUs Add 2 Power Snatches or Object Ground to Overh
Monday, 23 March 2020
CFKL AT HOME For Time: 10 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats 20 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats 30 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats 40 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats 50 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats RX Dumbbell - 50/35 * Change Hang Clean & Jerk arm every 5 reps * Lateral Jump Squat - Air Squat followed by a two-foot hop laterally over dumbbell
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