Results For Category: "CFR Benchmarks"

Violet

10 rounds for time of:
5 Kettlebell Clean & Jerk R/Hs, 2/1.5 pood
5 Kettlebell Snatch (one arm – R)s, 2/1.5 pood
5 Kettlebell Clean & Jerk L/Hs, 2/1.5 pood
5 Kettlebell Snatch (one arm – L)s, 2/1.5 pood
10 Kettlebell Goblet Squats, 2/1.5 pood
Backwards Bearcrawl, 25 yd
Run, 25 yd

Strength/Skill

2 Arm Turkish Get-up

Metcon

For time:

1 mile plate carry 45/25#

For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile

5 rounds, each for time, of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

-rest 3:00 between each round

-do not count your rest in your total time

Strength/Skill

Clean and Jerk 1,1,1,1,1

Metcon

Elizabeth

For time, 21-15-9 reps of:

Clean 135/95#

Ring Dips

1 rep max for:

Back Squat

Press

Deadlift

*Score is the total weight for all three movements

“Rachuba”

5 rounds, each for time:

80yd Prowler Push 180/140#

*Rest as needed between rounds

Strength

Deadlift 5×1

Metcon

7 rounds for time:

10 Wall Balls 20/14#

10 Pull-ups

“CFR Walk”

For time:

Kettlebells Front Rack Walk, 1.5/1 pood, 400 m

Farmers Walk (Kettlebell), 1.5/1 pood, 400 m

Waiter Walk (Left Arm), 1.5/1 pood, 200 m

Waiter Walk (Right Arm), 1.5/1 pood, 200 m

Goblet Walk, 1.5/1 pood, 400 m

THEN

GHD Sit-ups 5 sets of 5 – 15

Strength

Havoc Complex, for max load:

Squat Clean-Front Squat-Jerk-Jerk

Metcon

12:00 EMOM

30 Kettlebell Swings 32/24 kg

*For any minute you cannot complete all 30 Swings, there is a 15 Burpee penalty to be completed after the EMOM