9 Nov Lurong 3 Redux

10 Hang Power Clean
20M shuttle run
8 HPC
40M
6 HPC
60M
4 HP
80M
2 HPC
100M

8 Nov Rope climbs and DLs

20 min AMRAP
2 rope climb
10 DLs  275/165

7 November Lurong Remix and Deathlift

100 KB swings
100 Burpees

06 Nov Curtis P

50 Curtis P @ 50% BW

Curtis P = 1 squat clean, 2 lunges, 1 push press

5 Nov KB Snatch and 400m run

21-15-9
KB Snatch each arm (24kg/16kg)
400m run

4 Nov 13 Squatin and Kalipa vs Spealer BCCF style

Back Squat

5@ 65,75, 85%

Then

1 Round Cindy 1 C&J at 155/115
1 Round Cindy 2 C&J at 155/115
1 Round Cindy 3 C&J at 155/115
.....
1 Round Cindy 10 C&J at 155/115

25 min time cap

 

02 Nov CF Total, or Hopper Deck

15 min to establish each of the following 1RM:
Sqaut
Press
Deathlift