Week of April 8 – April 14

Monday

CFM Life
In 16min (E2:00), build to a heavy single Power Snatch.

“Black and Blue”
5RFT: (15min cutoff)
5 Power Snatch (135/95)
10 Burpees

CFM Comp
Power Snatch
On the 1:30 x 4 Sets: (60 – 63 – 66 – 68%)
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
—Directly into—
On the 1:00 x 6 Sets: (72 – 76 – 80 – 84 – 84 – 84%)
1 Power Snatch

Back Squat – E2:30
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Tuesday

CFM Life
Spend 12min (E2:00) working on Strict Handstand Push-Ups.

“Bad Blood”
5 Rounds – 1:00ea
Power Cleans (135/95)
Shoulder to Overhead
Calorie Bike or Row
Rest

CFM Comp
For Time: 10 x 30% Max Strict HPSU
*Must be unbroken sets*
*12min cutoff*

“Bad Blood”
5 Rounds – 1:00ea
Burpee Box Jumps (24″/20″)
Power Cleans (135/95)
Calorie Bike or Row
Rest

Wednesday

CFM Life
In 12min (E2:00), build to a heavy set of 3 Front Squats.

“Heartbreak Kid”
3RFT: (15min cutoff)
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

CFM Comp
Push Press – E2:30
6 @ 73%
6 @ 75%
6 @ 77%
6 @ 79%
*Before each set, overload the bar and perform 3 Jerk Drives*

“Heartbreak Kid” – same as above ^^

Thursday

CFM Life
“Christine”
3RFT: (20min cutoff)
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
Spend 12min working on Strict Pull-Ups / Strict Ring Muscle-Ups

“TNT”

For Time: (15min cutoff)
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
RX = 95/65

CFM Comp
Deadlift – E2:00
3 @ 72%
1 @ 79%
3 @ 72%
1 @ 84%
3 @ 72%
1 @ 89%

“Van Damme”
For Time: (15min cutoff)
30 Power Snatches + 10 Ring Muscle Ups
30 Power Clean and Jerks + 10 Ring Muscle Ups
30 Thrusters + 10 Ring Muscle Ups
*RX = 135/95*

Saturday

CFM Life CFM Comp
“Tippy Toes”
For Time: (40min cutoff)
Buy In: 1000m Row + 500 Double Unders
Round 1: A) 21 Toes to Bar, B) 14 Burpees, A+B) 200m Run
Round 2: A) 18 Toes to Bar, B) 12 Burpees, A+B) 200m Run
Round 3: A) 15 Toes to Bar, B) 10 Burpees, A+B) 200m Run
Round 4: A) 15 Toes to Bar, B) 10 Burpees, A+B) 200m Run
Round 5: A) 18 Toes to Bar, B) 12 Burpees, A+B) 200m Run
Round 6: A) 21 Toes to Bar, B) 14 Burpees, A+B) 200m Run
Cash Out: 1000m Row + 500 Double Unders

Sunday

CFM Life
Back Squats
EMOM x 10
2 Back Squats

“Step Down”
3 Rounds: (20min cutoff)
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge

CFM Comp
Complete Rest