CFT – CrossFit
30s Hollow Body Hold
12-15 Side Plank Leg Raise/Side
5 Barbell Squat Hops
Tempo Back Squat (4×2)
Every 2:30 Minutes For 10:00 Minutes (4 Sets):
2 Tempo Back Squats
Increase weight from the previous weeks. If you havent completed these yet, build weight over the 4 sets.
21 Hang Power Clean 135/95lbs
15 Hang Power Clean 135/95
9 Hang Power Clean 135/95
Time Cap: 14:00 Minutes
Hang Power Clean→Reduce Weight→Reduce Reps
Run→Reduce Distance→2:00 Bike
Aim for large sets in the Hang Power Cleans. Break them up before you fatigue, and keep rest periods short.
If you’re a runner, push the pace here, otherwise stay consistent.