September 22, 2014 admin


With a running clock:

0-10mins:  4RFT:
100m D/B
15 KB Swings

10-20mins:  4RFT:
250m Row
10 Wall Balls

20-30mins:  4RFT:
.50miles on Airdyne
30 Russian Twists

Notes:  Each 4 round piece should done in around 6mins to allow for rest.  Record time for each piece.

Competitor’s Program

1. EMOMx12: 1 Snatch

Min 1: 75%
Min 2: 75% +10lbs
Min 3: 75% +20lbs

Notes:  4th min will be back at 75%…in other words do 4 rounds of mins 1, 2 & 3.

2a. 4×3 Snatch Balance, rest :60
2b. 4×3 Pause Snatch DL, rest :60 – pause 2 seconds above knee

Notes:  A) focus on speed under the bar and overhead stability in the OHS.  B) focus on maintaining back angle from the floor to the knees – pull the knees back and stay tall.

3. 4 Rds, rest 2mins b/w

200m Run (100m D/B) + 10 Burpees

Notes:  Should be done at a hard effort each time (90-95%).


ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.

“Have no fear of perfection, you’ll never reach it.” – Salvador Dali

The Dynamic Duo Of Shoulder Impingement

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