November 21, 2014 admin

11/21/14

1. EMOMx12:

ODD: 12 DB Snatch (6 per arm)
EVEN: :30 Jump Rope

2. EMOMx12:

ODD: 6 Hang Power Cleans
EVEN: :20-:30 HS Hold

Notes:  Clean weight should be challenging but unbroken.

3. :20/:10 x8: Leg Lifts


Competitor’s Program

1. Back Squat: 5@60%, 5@65%, 5@70%, 5@75%, rest as needed

2. Front Squat: 5@60%, 5@65%, 2×5@70%, rest as needed

3. 2 RFT:

25 C2B Pull Ups
50 Thrusters – 45/35 – use barbell

4. 5 Sets:

:15 Hollow Hold
:15 Superman Hold
:60 Rest

 

DONT FORGET: Tomorrow we are hosting a “Pictionary Potluck” starting at 7:30pm at CFR.  Come one, come all for Pictionary, Food, Drinks and most importantly FUN.  Please bring a dish of your choice to pass and beverage of choice!


“You were given this life because you are strong enough to live it.”

The Cost Of Getting Lean

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