A. Front Squat

• 2-2-2-2-2

E2M

B. 3RFT

• 21 Burpees over bar
• 15 Front Squats (42.5/60)
• 9 Bar Muscle Ups

15 min cap

The Bear Complex

5 Rounds of 7 sets of:

• 1 x Power Clean
• 1 x Front Squat
• 1 x Push Press
• 1 x Back Squat
• 1 x Push Press

  Increase the weight for each Round (of 7 sets) and record max weight for a completed round.

Do not rest the barbell on the ground during 7 sets.

 This is not a timed workout, it is for max weight only for a full complete round.

  30mins to complete

Finisher: Time Trial

500m Row into 400m Run

Sprint!

TRIPLE 3 – 2014 CF Games Event 3

For time:

• 3000m Row
• 300 Double Unders
• 3 mile Run (4.8km)

Scaling Options will include doing Triple 2 (2km Row, 200 DU’s & 2 mile (3.2km Run)

or Triple 1 (1km Row, 100 DU’s & 1 mile (1.6km Run)

6 laps of the 800m for 4.8km

 No time cap. Can keep running when next class starts.

A. Clean & Jerk

15 mins to build to your heaviest Clean & Jerk

Squat clean encouraged for more experienced CFQ’ers.

B. For time:

• 30 Burpees
• 30 Clean & Jerk (35/50)
• 30 Burpees

10 min cap

A. Push Press

• 3-3-3-3

Athletes choice to take from racks or floor.

E3M

Superset with 4 strict pull-ups

B. EMOM 15  (5 rounds)

1 = 6-12 T2B

2 = 15 KBS (24/32)

3 = 5-10 HSPU or Ring Dips

Scale movements based on level. Should be finishing within 45 sec comfortably for first few rounds

A. Deadlift

• 3-3-3-3

E2.5M

B. The Chief

5 x 3 min AMRAP’s of:

• 3 Power Cleans (42.5/60)
• 6 Push-Ups
• 9 Air Squats

 Rest 1 min between each AMRAP.

Pick up each set where you left off when the last ended.

 Score is total rounds. 

PARTNER WOD

30 min AMRAP

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

• Station 1 – 10 Box Jumps (20”/24”) + 10 Pull-Ups
• Station 2 – 10 Cal Bike or Row + 5 Devils Press (15/22.5)
• Station 3 – 400m Run

Teammates can only rotate after the running partner returns. Pick up where they left off.

Record total reps per station.

Stations scored individually.

A. Back Squat

• 5-5-5-5

E2.5M

 B. 18 min AMRAP

• 400 Meter Run
• 20 Wall Balls (7/9)
• 10 Dumbbell Box Step-Overs (15/22.5 over 20”/24”)

Filthy Fifty

• 50 x Box Jumps (20/24)
• 50 x Jumping Pull-ups
• 50 x KB Swings (12/16kg)
• 50 x Walking Lunges (50 steps)
• 50 x Knees to Elbows
• 50 x Push Press (15/20kg)
• 50 x Supermans
• 50 x Wall Balls (7/9kg)
• 50 x Burpees
• 50 x Double Unders

Scale to Dirty 30 or Naughty Forty as required

35 min cap 

A. Deadlift

• 3-3-3-3

E3M

Superset with 30 sec upside down (Wall walk, Handstand on wall or freestanding)

B. “Dianne”

21-15-9

• Deadlift (70/100)
• HSPU

10 min cap

Finisher:  3 Rounds of:

• 10 V-sits
• 10 Weighted Sit-up (10/15)
• 20 Hollow Rocks