January 2019

Back Squat build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt 3min AMRAP: 6 Front Squats 95/65 RX+135/95 MRX 75/55 6 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise Rest 2min 3min AMRAP: 6 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 6 Goblet Squats Rest 2min 3min […]

Power Snatch to Snatch Balance 2 – 2 – 2 EMOM Rest 2min/add wt Hang Squat Snatch 2 – 2 – 2 EMOM Rest 2min/add wt Squat Snatch 1 – 1 – 1 – 1 – 1 EMOM “Karabel” 10 Rounds For Time:3 Squat Snatch 135/95 MRX 95/65 15 WallBall Shots 20/14lbs to 10′ MRX

1min AMRAP: Max Burpee Pull-Ups Rest 1min 1min AMRAP: Max Burpee Toes to Bar Rest 1min 1min AMRAP: Max Burpee Muscle-Ups (ring or bar) Rest 1min 2min AMRAP: Max Muscle-Ups (ring or bar) For Time:Run 800m30 Chest to Bar Pull-Ups MRX Pull-upsRow 600m or 1.5km Assault Bike25 Burpees to a 45/25lb PlateRun 400m20 Toes to

Congratulations CFHSV! 2019 Big NASTI Second Place! Mary Helen Saunders: 160lb. snatch (1st Place) Tyler Layne: 255lb. snatch (2nd place tie) Melody Adair: 215lb. clean & jerk (2nd Place) Dustin Adair: 330lb. clean & jerk (1st Place) Heather Crocker: 195lb. bench press (1st Place) Brent Brewer: 410lb. bench press (2nd place) Jill Crosby: 285lb. back

Tag Team Races (only one athlete working at a time; each team gets one Rower or A-Bike) 10min AMRAP: 200m Run (Partner 1) slap hands/switch 200m Run (Partner 2) slap hands/switch 400m Run (Partner 1) slap hands/switch 400m Run (Partner 2) slap hands/switch Then *Max Calorie Row or A-Bike in time remaining (switch partners as

“The Big Bear Complex” 15 min Achieve a 1RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or Jerk Then20 min to Achieve a 5RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack

Push Press 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 5 Rounds For Time:10 Shoulder to Overhead 135/95 RX+ 155/105 MRX 95/655 Bar Facing Burpees1 Rope Climb 15′ RX+ Legless 15′ MRX 10′ Core & Shoulder Development 15 Hollow Rocks straight to 15 V-Ups 20 Back Extensions w/2sec pause at

Alternating Front & Back Squats E3MOM 10 Back Squats – 10 Front Squats 5 Back Squats – 5 Front Squats For Time:50 Barbell Front Squats & 50 Barbell Back Squats 45/35lbs 5min AMRAP: Run 800m or Assault Bike 2kmMax Kettlebell Goblet Lunges (alt legs stationary) 24/16kgs RX+ 32/24 MRX 20/12kgs Rest 3min 5min AMRAP: Row 800m or Assault Bike

Hang Power Clean Build Up Max E2MOM 3 – 2 – 2 – 1 – 1 – 1 Sprint Sets For Time: 800m Run, Row or 2km Assault Bike9 Hang Power Clean 135/95 RX+ 165/115 MRX 115/75 21 Toes to Bar15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18 Rest 2min 400m Run, Row or 1km Assault Bike 15 Hang

Diane? / 18.4? / JT? by DB 18min AMRAP: 21 Deadlifts 225/155 MRX 185/11515 Handstand Push-Ups MRX Hand Release Push-Ups 11 Ring Dips MRX Bar Dips50′ Handstand Walk MRX 150′ Bear Crawl 15 Deadlifts11 Handstand Push-Ups MRX Hand Release Push-Ups9 Ring Dips MRX Bar Dips50′ Handstand Walk MRX 150′ Bear Crawl **Add Weight** 11 Deadlifts