19. November 2025
Nov.
19
2 ROUNDS
10 PVC Pass Throughs
5/5 PVC Around the Worlds
10 PVC Snatch Grip Behind the Neck Strict Press
15 Air Squats → PVC OHS in RD2
12 Tuck-Ups
2 ROUNDS
10 Kip Swings
4 BB Hang Power Snatch
4 BB Power Snatch
4 BB Snatch Grip Behind the Neck Push Jerk
Build a 1-RM Overhead Squat)
Build a 1-RM Front Squat)
(Score is Weight)
Week 7 of 7
The Other CF Total Strength Cycle
3-6-9-and so on…
Overhead Squats (155/115)
Toes to Bar
(Score is Total Reps)
KG BB: (70/47.5)
3-6-9-and so on…
Front Squats (115/75)
Toes to Something
(Score is Total Reps)
KG BB: (52.5/35)
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1 Kip Swing
+
1 Dynamic Kip Swing
-Into-
1 Bar Muscle-Up or Jumping Bar Muscle-Up*
*Athlete should complete both Kips, hop of the rig for a short rest, and then complete their BMU attempt.
-Rest As Needed b/t Sets-
(No Measure)
2 Bar Muscle-Up or 2 Jumping Bar Muscle-Up
(No Measure)
(Score is Weight)
Week 7 of 7
The Other CF Total Strength Cycle