Technique
Muscle Up transitions
Rope climb technique
Metcon
25min AMRAP
10 box jump
5m Handstand walk
3 Ring Muscle up
1 Rope climb 16ft
Olympic Lifting
snatch
1-1-1-1-1
Weekly Programming and CFC XMAS/NE Timetable
Day Focus Strength / Skill Conditioning / Tests Mon Triple Benchmark Test Test 1 – 1RM Power Snatch0:00–12:00 – Build to heavy single (speed, timing, coordination) Test 2 – Strict
December 13, 2025
