12 minutes of split jerk practice
+
7 rounds for time:
7 deadlifts 185/135
7 HSPU
7 pull ups
[wptab name=’8:30AM Strength’]Deadlift:
Work up to a heavy Singlle-
Write your number on the board
+
B: EMOM 10 Min:
Even: 10 Thrusters
Odd: 2-5 Pull Ups (strict)
+
3 sets:
50 Double Unders
12 GHD Sit Ups
[/wptab]
[end_wptabset]
Get it Kate!
Every 5min for 4 rounds
A1. DB Step-ups @1111 L&R 6-8 reps
A2. DB bent over row L&R @3111 6-8 reps
+
10 min amrap:
10 ohs 95#/65#
run 200m
+
Groups of 6:
p1 – 50m sprint all out
p2, p3, p4, p5, p6 – rests
cycles through 6 times
CFNF is currently switching over data management software. Please disregard any emails you receive regarding your membership status.
Kerrie gets a muscle up!!s.
Every 4min for 4 rounds:
A1. Front Squat x 1 (Heavy)
A2. DB single arm Bent over Row @4111 4-5 (Heavy, use a KB if you have to)
+
“Annie”
50-40-30-20-10
double unders
sit-ups
More Rows??? Yes please! At this point in our programming we are working on “structural” stability and strength. Rows are a great exercise for building pulling strength which is a skill that transfers to muscle ups, pull ups, chest to bar pull ups, snatch and clean and jerk. Expect to see more complex movements in August.
Every 4min for 4 rounds:
A1. Back Squat @30X0 6-8 (increase your weight from last week)
A2. Powell Raise @3010 8-10
+
“Nancy”
5 Rounds for time:
400m Run
15 OHS 95/65
Post time to comments.
Every min for 8 rounds:
A. Power Snatch x2
+
15min amrap
30 sit-ups
500m row or 20 Cal AD
+
Side bridge L – accumulate 2:30
Side bridge R – accumulate 2:30
5 rounds for time:
15 db thrusters 25/15
100m run
+
4 person teams:
p1 – 30m sprint suicides
p2, p3, p4 rests
for 4 rounds
Dr. Vickie competes in the final event at the Atlanta Affiliate League.
Every min for 6 rounds:
A. depth jump x2 (plate to box)(start on a plate then jump down and immediately to a box)
+
Every min for 10 rounds:
B. Power Clean x3 (select a heavy weight that you can execute with good form)
+
12min amrap:
6 db snatch 3/arm 50/35
10 hr pushups
100m run
