Skill
Power clean
3-3-3-3-3-3
2 sec pause at the knee on the way up
Increase weight if you can maintain a strong/perfect backposition
 
Metcon
For time TC 16min
1600m run
Rest 2 min
Max frontsquats in 4 min (from floor) 50/35kg
 
L1: 70/48kg
L2: RX
L3: 1200m, 40/30kg
L4: 800 m run, goblet squats

CF Basic
Skill
Power Clean
To think about:
Start from hang above knees and find the timing in the movement, from hang to rack.
From hang, stand tall and move shoulders up, elbows up and out before getting under the barbell.
When catching the bar in rack, have both feet’s planted to the ground, no tiptoeing.
Elbows high and a straight strong back.
Maintain a close to the body relationship with the barbell.
After 5-10 min, start with the barbell under the knees.
If the movement feel good, go ahead and add some weight.
Work in pair of 2-3
 
Metcon
Amrap 10 min
10 Wallballs 6/4kg
20 Power clean 20/15kg
10 AB-mat situps
 
Team option:
Team of 2
One work, one rest
 
Team of 3
Relay. First person start to work on wallballs, when he/she is done and move over to powercleans person number 2 start working on wallball. (följa john) You may not pass the person ahead of you, wait until they are done before starting on that same movement.

Skill
Push press
1x6 reps at 65%
1x4 reps at 75%
3x2 reps at 90%
1x1 rep at 100%
 
Toe to bar 5 min
Practice kipping and the scaling options before metcon
 
Metcon
Against a 4min clock
400m Run 
15 Toe to bar
15 Shoulder to overhead 40/30kg
1 min rest 
Against 3min clock 
200m Run 
12 Toe to bar
12 Shoulder to overhead
1 min rest
Against 2min clock 
100m Run 
9 Toe to bar 
9 Shoulder to overhead
Score=Time left-over between the rounds
 
L1: 65/45kg
L2: RX
L3: 30/20kg, hanging knee raises
L4: 20/10kg, sit ups

Skill
Snatch complex
Every 2 min
1-1-1-1-1-1
2 Snatch deadlift
1 Snatch pull
1 Power snatch
Start at 60% of max power snatch and increase each round if form is perfect
 
Metcon
For time
30 Snatches 43/30kg
Rest 2 min
20 Snatches
Rest 2 min
10 Snatches
 
Add 2,5-5kg every round of new snatches
L1: 60/43kg
L2: RX
L3: 30/20kg
L4: 20/10kg
 
 
Tisdag CF Basic
Skill
Deadlift
Take 25 min to work up to a solid 5 rep deadlift.
Start with the bar and increase weight
Reps could look like this 10-8-7-6-6-5
To think about:
Start the movement with the hip, not knees.
Tighten your core
Try to maintain the barbell position over your shoelaces during the whole movement.  
Work in pairs of 2-3
 
Metcon
21-15-9 TC depending on time left
Deadlift 50/30kg
Hand release push ups
 
Team option
Team of 2:
30-20-10
One work the other hang deadhang for reps to count.
 
Team of 3:
40-30-20
One work, one hang deadhang for reps to count, one rest

Skill
Backsquat
1 at 70%
1 at 77%
1 at 85%
1 at 93 %
1 at 100-101% Try with assistance
Work up to starting weight then proceed
 
Metcon
AMRAP 12 min
30 Wallballs 9/6kg
20 Box step overs with medball in frontrack (low boxes)
5 Slamball clean over shoulder 20/16kg
Every 4 min do 5 chest to bar + 5 dips in rings
 
L1: High target, 35/20kg slamballs, Every 4 min do 3 muscle ups on bar or rings
L2: RX
L3: 6/4kg wallballs, 10/6kg slamballs, 5 pull ups + 5 box dips
L4: 6/4kg wallballs, 10/6kg slamballs, 10 ring rows

MetconMania
In teams of 2
AMRAP 20 min
200m Farmer’s Carry (2 heavy kbs or dbs per team)
30 Synchro burpee over bar
400m Run 
30 Clean and jerks 60/43kg
200m Farmer’s Carry 
30 Synchro Wall Balls 9/6kg, high target
400m Run 
 
Farmer’s Carry and Run is with your Partner
Switch out work however 
 
3 min rest, then
 
In 6 min
100 DUs/person then, 
Max reps Thruster 60/43kg
 
3 min rest, then
 
6 rounds of
1 min work, 1 min rest
5 Box Jumps 
7 Deadlift 102/72kg
9 Pull ups 
 
1 person works for 1 minute
Other person rests for the minute  

Skill
Back squat
5-5-5-5
Work up and start at 50% and increase weight to a heavy 5 of the day
 
1-10 Strict pull ups between sets
 
Prepare for metcon, do some cleans
 
Metcon
EMOM 20 min
Even: 1 rep 80% clean
Odd: Max reps wallballs 9/6kg
Score is total kg plus reps
 
L1: 90% clean
L2: RX
L3: 5 power clean 40/30kg
L4: 5 Power clean 20/15kg, wallballs 6/4kg

Skill
Every 2,5 min or 25 min
4 Snatches
15m Sled push, ends at minute 20.
 
Start snatches at a weight you can snatch anyhow 10 times unbroken, then increase weight with 5kg each round as long form is perfect.
 
For the sled push use 2 sleds outside on the sun terrace.  One with a total of 80kg and one with 110kg.
 
Metcon
AMRAP 6 min
3 Hang Power Snatches 35/25kg
3 Overhead lunges 
6 Pull ups 
 
L1: 45/32,5kg, chest to bar pull ups
L2: RX
L3: 20/10kg frontrack lunges, ring row instead of pull ups
L4: Dumbbell snatch, dumbbell Lunge, ring rows

Skill
Take 20min to find a heavy 1 rep hang power clean 
 
Metcon
THE CHIEF
5 rounds of 3 min AMRAPS (1 min rest between amraps)
3 Power cleans 61/43kg
6 pushups
9 air squats
 
L1: -
L2: RX
L3: 50/35kg
L4: 40/30kg OR heavy kettle bell swings
 
CF Basic
Skill 10 min
Kipping
Hangning knee raises
 
Then
handstand practice 5 min
 
Metcon
In teams of 3, 1 work the other rests. TC 15-20 min depending on time remaining
100 Wallballs 6/4kg
80 Hanging knee raises
60 Calorie row
40 Push ups
20 sec handstand each, scale to plank hold
Rest 1 min then
100 Wallballs 6/4kg

MetconMania
In teams of 2
One work, one rest, alternating rounds
4 min AMRAP
7 Toes to bar 
7 Box jumps 
7 Single hand thruster Dumbbell or Kettlebell 20/12kg
Rest 1 min
1 min AMRAP
Synced burpees 
Rest 1 min
4 min AMRAP
7 Toes to bar 
7 Box jumps 
7 Single hand thruster Dumbbell or Kettlebell 20/12kg
Rest 1 min
1 min AMRAP
Synced burpees 
Rest 5 min and reset for
AMRAP 12 min
One partner will run 200 meters.  Remaining partner will complete as many rounds of:
3 Pull ups
6 Thrusters 40/30kg
18 Double Under
Switch when runner finishes
Start from where the partner left of

Skill
1 rep max frontsquat in 15 min
 
Metcon
For time, TC 20min
75 double unders then 
2-4-6-8-10
Front Squat 50/35kg
Dips 
Every 3 mins
Sprint 100m 
then 75 Double unders
then continue with front squats and dips
 
L1: 100 double unders, 65/45kg, ring muscle up into dips
L2: RX
L3: 50 double unders, 40/30kg, dips on low pull up bar
L4: 50 single unders, 20/10kg, dips from box

Skill
Squat Cleans
E2MOM 16 min, 8 rounds
Clean complex
1 Clean pull
1 Hang squat clean
1 Front squat
1 squat clean
Increase weight if form is perfect, start at 50%RM
 
Metcon
For time, TC 12 min
15-10-5
Squat clean 60/43kg
Handstand push ups
 
L1: 75/52.5kg, deficit hspu men 20+10kg plate, women 15+10 plate.
L2: RX
L3:47.5/35kg, Handstand push ups from box
L4: Power clean 30/20kg, push ups

Skill
Dumbbell split snatch
 
Metcon
For time, TC 25min
30 Dumbbell ground to overhead 20/12kg, alternating
30 Dumbbell overhead squat
30 Box jump overs
20 Dumbbell ground to overhead, alternating
20 Dumbbell overhead squat
20 Box jump overs
10 Dumbbell ground to overhead, alternating
10 Dumbbell overhead squat
10 Box jump overs
 
L1: 24/16kg, high boxes
L2: RX
L3: 14/8kg and frontsquats
L4: Pick a suitable weight, low box walks

Warm up
9 min EMOM warm up, 40 on, 20 transition
1. Row
2. Burpee
3. 100m run
 
Skill
Deadlift
Work up to your start weight then
3 reps at 80%
2 reps at 85%
3 reps at  90%
8 SLOW good mornings between sets
 
Metcon
Death by weighted situps (plate)
Buy in: 5 burpees EMOM
Then 1 sit ups. Add 1 sit ups every minute.
Time cap = 20 min
When you fail, decrease your reps by 3 and continue until last athlete in class finishes
 
L1: 15/10kg
L2: 10/5kg
L3: 5/2,5kg
L4: 3 Burpees, abmat situps
 
CF Basic
Skill
Front squat from rack 10-15  min
In pairs of 2-4 in each station
5 reps every set, start low, ex 20/15kg, and increase if form is perfect
Before lifts:
Take a deep breath and tighten the core.
Knees over feets or just outside
Elbows up
 
Metcon
Cindy
Amrap 10 to 20 minutes depending on time remaining.
5 Pull ups
10 Push ups
15 Air squat
 
Scale reps first to 3-7-12 then 2-5-10,
Movements
Pull up- ring or bar row
Push ups- push ups with abmat under chest- push ups on knee- on knee with abmat.

MetconMania
In teams of two
 
Min 0-15
2 rep max front squat
Min 15 until finish, share anyhow
10 Ring muscle ups
30 Wallballs 9/6kg
15 meter handstand walk
2x15 meter Buddie carry
10 Ring muscle ups
30 Wallball shots
15 meter handstand walk
2x15 meter Buddie carry
10 Ring muscle ups
30 Wallballs 9/6kg
2x30 meter buddie carry
 
Scale Muscle ups to  25 pull ups + 25 Ring OR Bar dips
Scale Handstand walk to 2x30 meter crabwalk

Skill
No skill today
 
Metcon
6 rounds
200 meter plate carry 20/15kg
20 deficit push-ups, hands on plate
10 Ground to overhead with plate
 
 
L1: -
L2: RX
L3: 15/10kg plate
L4: No plate, regular push ups, 10 burpees

Skill
Handstand push ups
Practice the kick with legs and feet upwards. Kick hard and extend the arms, push palms of the hands into the floor.
Don’t do to many attempts
 
Metcon
In teams of 2, share anyhow
4 rounds
1000 meter row
15 Handstand push-ups
2 Rope climb “double-up”, one each.
 
A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents. Start seated and pull yourself up, use feet on rope when you can. Just tip one foot on the floor on the decent and then start to climb up again.
 
L1: Parallette handstand push ups
L2: RX
L3: Handstand push ups from box, 2 regular rope climbs
L4: Scake HSPU to Push ups and rope climb to 2*30 sec deadhang

Skill
Power Snatch
EMOM 10 min
2 Power snatch, stay in catch position 5 sec each rep
Start at 50%RM. Increase weight if form is perfect
 
Metcon
4 rounds
7 Power Snatches 50/35kg
14 Lateral Burpees over bar
21 Air squat
1 min rest between rounds
 
L1: 60/43kg
L2: RX
L3: 40/30kg
L4: 20/10kg

Skill
2 rep max front rack lungs in 12 min
Start with light weights and move up. Tight core and elbows up.
 
Metcon
4 rounds, TC 25-30 min
10 Power Clean 50/35kg
20 Front rack lunges
80 Double unders
Rest 3 min between rounds
 
L1: 60/43kg
L2: RX
L3: 40/30kg, 40 double unders
L4:25/15kg, 50 jumping jacks
 
CF Basic
Skill
Power Clean
15-10-10-10
Work with light weight ex. 20-25-30-35kg
Catch the weight with bodyweight towards the heal, not on toes, with a straight strong core and back
Work in groups of 2-4
 
Metcon
In teams of 2
4 rounds
10 Power clean 30/20kg
40 air squat
30 sec deadhang, whole team together, unbroken
 
10 Burpee penalty if you break the deadhang. Whole team together.

Metconmania
1 rep max clean in 20 min
In teams of 2, combine weight is your score
 
Then when clock hit 20 min do
 
In teams of 2, share anyhow
2017 Regional Event 4, modified
For time:
18m handstand walk
20 toes-to-bars
20 Deadlifts 110/75kg
18 handstand walk
24 toes-to-bars
24 Deadlifts 110/75kg
18m handstand walk
28 toes-to-bars
28 Deadlifts 110/75kg
18m handstand walk
32 toes-to-bars
32 Deadlifts 110/75kg
 
Scale handstand walk to handstand push ups, 27 reps, then hand release push ups, 36 reps
Scale t2b to hanging knee raises, then to ab-mat sit ups

Skill
Hang squat clean
3-3-3-3
 
Metcon
In pairs of 2 alternating rounds
8 rounds for time of:
250m row
12 squat snatches 30/20kg
21 push-ups
 
L1: -
L2: RX
L3: Power snatches
L4: 20/15kg power snatches, push ups on boxes

Skill
Handstand push ups
Practice the movement for 5-10 min
 
Chest to bar
Get warm and comfy with your pull ups, 5 min
 
Metcon
Regional event 1 2017
For time, TC25 min
1200m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 10kg vest
Women wear a 7kg vest
 
L1: -
L2: RX
L3: 8 rounds
L4: 12 rounds. 4 push ups, 8 pull ups, 12 squats
L5: 8 rounds, 4 box push ups, 8 ring row, 12 squats

Skill
Double unders for 5 min
 
Overhead squat
3-3-3-3
Increase weight each set
 
Metcon
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches 24/16kg
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches
 
L1: 28/20kg DB
L2: RX
L3: 18/10kg DB
L4: 14/8kg DB, single unders