August 2019

Weightlifting Strength Development

   Overhead Squat

   1 – 1 – 1 – 1 – 1

Weightlifting / Gymnastics Conditioning, Mid Duration

   “CFE 080819”

   AMRAP 11

   1 Overhead Squat

   2 Muscle-Ups

   2 Overhead Squats

   4 Muscle-Ups

   3 Overhead Squats

   6 Muscle-Ups

   Etc.

Weightlifting Strength Development

   Conventional or Sumo Deadlift

   1: 40% x 5

   2: 45% x 5

   3: 50% x 5

Weightlifting / Gymnastics Conditioning, Short Duration

   “Level 2” 

   For Time

   20 – 15 – 10 – 5

   Power Cleans

   Burpees Over Bar

Weightlifting Strength Development 

   Every 1:30 for 15

   A: 3 Front Squats

   B: 6 Back Squats

Load: 68% 1RM Back Squat

Monostructural Conditioning, Sprint Duration

   “Death by Sprints”

   EMOM until failure

   10m Shuttle Sprint

Weightlifting / Gymnastics Conditioning, Long Duration

   “CFE 080519”

   AMRAP 17

   Teams of 3

   A: Overhead Barbell Hold

   B: Kettlebell Front Rack Hold

   C: Max Push-Ups

Weightlifting Strength Development

   Push Press

   3 – 3 – 3 – 3 – 3

Gymnastics / Monostructural Conditioning, Long Duration

   “Park It”

   For Time

   Teams of 2

   100 Pull-Ups

   100 Air Squats

   100 Sit-Ups

   100 Lunges 

   100 Push-Ups

Gymnastics / Weightlifting Conditioning, Mid Duration

   For Time

   13 – 11 – 9 – 7 – 5 – 3

   Squat Snatch

   Toes to Bar

Weightlifting Strength / Skill Development

   Snatch
   1 – 1 – 1 – 1 – 1

Weightlifting Strength Development 

   Every 1:30 for 15

   A: Front Squat x 3

   B: Back Squat x 6

Weightlifting Conditioning, Mid Duration

   AMRAP 14
   50m Farmers Carry

   10m Farmers Carry Lunge

   10 DB/KB Burpee