Results For Category: "CFR Benchmarks"
Clusters and Fran
Strength/Skill
Cluster 4 x 1
Metcon
Fran
21-15-9 reps, for time, of:
Thrusters 95/65#
Pull-ups
Front Squats and DT
Strength/Skill
Speed Front Squats 8 x 3 @ 60%, rest 1:00
Metcon
DT
5 rounds for time:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Jerks 155/105#
Jerk, Run, Ring Dips
Strength/Skill
Jerk – 1 rep max
Metcon
16:00 AMRAP
Run 400 meters
10 Ring Dips
Cindy
Strength/Skill
EMOM 10:00
Odd: 20s CrossFit Renaissance practice
Even: 20s Handstand hold or walk
Metcon
“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Clean and Jerk, Row
Strength/Skill
Clean and Jerk 6 x 2
Metcon
Row 2k
Filthy 50
For time:
50 Box Jumps 24/20″
50 Jumping Pull-ups
50 Kettlebell Swings 16/12 kg
50 Walking Lunges
50 Knees-to-elbow
50 Push Press 45/35#
50 Back Extensions
50 Wall Balls 20/14#
50 Burpees
50 Double Unders
Push Press, Kettlebell Swings, Wall Balls
Strength/Skill
Push Press – 1 rep max
Metcon
5 rounds for time:
20 Kettlebell Swings 24/16 kg
20 Wall Balls 20/14#
Back Squat, Overhead Squat, Pull-up
Strength/Skill
Back Squat – 1 rep max
Metcon
21-15-9 reps, for time, of:
Overhead Squats 115/75#
Pull-ups
Power Clean and Jackie
Strength/Skill
Power Clean 6 x 3 @ 70-75%
Metcon
“Jackie”
For time:
1k row
50 Thrusters 45/35#
30 Pull-ups
Power Clean, Run, Clusters
Strength
Power Clean – 1 rep max
Metcon
7:00 workout:
Run 400 meteres
In remaining time do as many reps as you can of:
Squat Clean Thruster 135/95#