February 19, 2014 admin


1a. 4×10 Back Squats, rest 2mins
1b. 4×8-10 HSPU, rest 2mins

Notes:  Back Squats should be challenging but should not require big breaks during sets.  Make HSPU challenging and practice what your weakness.

2. AMRAP 6mins:

100 Sit Ups
ME Double Unders

Competitor’s Program

1. Open 13.4

AMRAP 7mins:

3 Clean and Jerks 135, 3 T2B
6 Clean and Jerks 135, 6 T2B 
9 Clean and Jerks 135, 9 T2B

Notes:  Have a game plan going into this…don’t be afraid of singles on the C&J with minimal rest.  Avoid red-lining on T2B.

2. EMOM x 7:

30 Double Unders + ME UB Push Ups

*Post results to comments

ATTENTION:  If you are participating in the Nutrition Challenge be sure to sign up for a Body Composition Re-Test for this coming weekend.  Sign up is posted in the gym.

Also, CFR Open Sign – Up is posted…get your name on the list by Feb 22nd or you’ll have to sit on the sidelines and watch 🙁


“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

The Scapula

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