"CFSB Test3"

1 RM Back squats

1 RM Bench press

1 RM Deadlift

Time Cap - 30'

Technique - Back squat, Bench press e Deadlifts

Strength -

EMOM 16'

A. 20 v-ups

B. 15 Kb swing

C. 10 Ring dips

D. 5 Overhead squats

Technique - Hang squat + squat clean + OHS

Strength - Barbell row

5 Squat cleans

10 Cal.row

10 Pull ups

5 Kb Snatches

Amrap 15'

Technique - Bar muscle ups / Squat cleans

Strength -

1000 row

20 clean and jerks

30 burpees over the bar

40 chest do bar pull ups

50 box jumps

2 rounds for time - Cap 28'

15 wall balls

15 déficit push ups

15 box jumps over

AMRAP 11´ 

Technique - Handstand push ups

Strength - Front Squats

EMOM 20'

A. 3 thrusters

B. 6 hang cleans

C. 14/11 cal. row

D. Rest

Technique - Hang clean "tag"

Strength - Bench press 4x6 70%

15 Kb swings

30 double unders

Amrap 10'

Technique - Double unders

Strength - Deadlifts 4x6 70%

"CFSB Test2"

1' Máx Pistols/Air squats

1' Rest

1' Máx Ring muscle ups / Chest to bar / Pull ups

1' Rest

1' Máx Handstand push ups / Abmat / Push ups

1' Rest

2 rounds

Technique - Back Squats 3" full

Strength - Back Squats 4x6 70%

200 Run

5 burpees over the bar

5 power cleans "TAG"

5 burpees over the bar

5 rounds for time - Cap 20' - Challenge 15'

Technique - Snactch

Strength - Shoulder press 4x6 70%

0:00 - 20:00

20 handstand push ups

30 deadlifts

40 pull ups

550 run

25:00 - 32:00

Máx snatches

9 shoulder to overhead

11 box jumps

5 Rounds for time - Cap 12' - Challenge 6'

Technique - Pistol

Strength - Front squats 4x6 65%

EMOM 15'

A. 10 Wall balls

B. 12 Burpees

C. 14 Kb Swings

Quem faz ring muscle ups deverá realizar uma repetição antes de iniciar os exercícios.

Technique - Hang/Power/Squat clean

Strength - Power clean

"CFSB Test1"

2' Máx double unders

2' rest

500 Row

2' rest

1 Mile run

Technique - Plyometric box

Strength - Bench press 4x6 65%

9 Snatches "tag"

18 Toes to bar

50 Air squats

18 Toes to bar

9 Snatches "tag"

For time - Cap 15' - Challenge 9'

Technique - Kb swing

Strength - Press 4x6 65%

EMOM 16'

A. 13 / 11 cal. Row

B. 10 Handstand push ups

C. 7 Deadlifts

D. Rest

Technique - Kipping / Butterfly pull up

Strength - Back Squats 4x6 65%

30 Double unders

10 Pull ups

8 Burpees

6 Snatches 

For the AMRAP , have one partner work while the other rests, switching after a full round is completed.  If you're performing without a partner, rest 90 seconds between each round

21-15-9

Overhead squats

42-30-18

Push ups

For time - cap 12' - challenge 6'

Technique - Squat cleans and jerks

Strength - Bench press 4x6 65%

550 Run

550 Row

55 Double unders

3 Rounds for time - cap 25' - challenge 20'

Technique - Ring muscle ups

Strength -

EMOM 15'

a. 10 Chest to bar pull ups

b. 12 Kb Swings

c. 14 Box jumps

Technique - Double unders

Strength - Front Squats 4x6 65%

7 Snatches "tag"

14 Burpees

21 Abmat sit ups

3 Rounds for time - Cap 12' - Challenge 8'

Technique - Hang Snatch

Strength - Barbell row

3 Bar muscle ups

6 Cleans

9 Toes to bar

12' Amrap

Technique - Handstand push ups / Strict hspu

Strength - Deadlifts 4x6 65%