June 2015 - RCF NuernbergRCF Nuernberg


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CFLP Test #6

4 rounds for time of:

21 Wall Balls, 20/14 lbs

18 Pull-ups

15 Kettlebell Swing (American)s, 24/16 kg

12 Handstand Push-ups

CFLP Test #6

4 rounds for time of:

21 Wall Balls, 20/14 lbs

18 Pull-ups

15 Kettlebell Swing (American)s, 24/16 kg

12 Handstand Push-ups

10 Minute AMRAP of:

5 Power Clean & Jerk

7 Toes-2-Bar

9 Burpees over the Bar (lateral)

4 Rounds for Time of:

50 Air Squats

20 Ring Dips

2 Rope Climbs

4 Rounds for Time of:

50 Air Squats

20 Ring Dips

2 Rope Climbs

5 Rounds For Time of:

15 Dumbbell Thrusters (40/30)

1 Box Jump with Slap land and Froward role

Run 100 Meters

1 Box Jump with Slap land and forward role

5 Rounds For Time of:

15 Dumbbell Thrusters (40/30)

1 Box Jump with Slap land and Froward role

Run 100 Meters

1 Box Jump with Slap land and forward role

15 Minutes to build to a 1 “heavy” Squat Clean

—–then—–

For Time (15 minute Time Cap)

7 Squat Cleans (85/55)

11 Muscle Ups (scale to C2B Pull-ups)

100 Double Unders

11 Muscle Ups (Scale to C2B Pull-ups)

7 Squat Cleans (85/55)

15 Minutes to build to a 1 “heavy” Squat Clean

—–then—–

For Time (15 minute Time Cap)

7 Squat Cleans (85/55)

11 Muscle Ups (scale to C2B Pull-ups)

100 Double Unders

11 Muscle Ups (Scale to C2B Pull-ups)

7 Squat Cleans (85/55)

For Time:

Deadlifts (100/70)

Burpees over bar (alternating 180 degree rotations)


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