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170720 (Thursday)

 

Strength Benchmark

Back Squat
Take 20 minutes to establish a new 1RM.

 

Metcon

15-12-9-6-3 for time:
Hang Power Cleans (105/75)
KB Box Step Overs (53/35) (24/20)

For the step overs, carry a single kettlebell onto and over a box. Both feet must touch the top of the box.

 

170719 (Wednesday)

 

Gymnastics

Work on completing the following without coming off the bar:
1 TTB
1 Pullup
1 C2B Pullup
1 Bar MU

Proficient? Complete a 10 minute EMOM of the series.

Still working on a movement? Perform the complex until you hit movement failure and complete the series with reps of the most difficult movement you can do.

If you do not yet have TTB, work with the Coach on developing this movement.

 

Metcon

AMRAP 12:
10 HSPU
50 Double Unders

 

170718 (Tuesday)

 

Barbell

Squat Snatch
Work up to 80% 1RM, then…

EMOM 8:
2 Squat Snatch

 

Metcon

For time:
30 STO (75/55)
20 Pistols (alternating)
30 OHS (135/95)
20 Pistols (alternating)
30 STO

 

170717 (Monday)

 

Gymnastics

Max Distance: Handstand Walk

We are continuing our work with inversions this week. If you’ve progressed to a point of walking, take several passes at your max distance. If you are off the wall but not walking, make efforts to stabilize. Practice some shoulder taps against the wall. If you are still working on the wall, find a friend to catch your legs off the wall and attempt balance with assistance. Still working up to getting inverted? Work with a coach on handstand tips and progressions.

 

Metcon

In teams of 2, for time:
5K Row*

*EMOM, the non-rowing partner goes on a 100m Run

 

170715 (Weekend)

 

Saturday – Team WOD

In teams of 3, five rounds for max team reps:
60 seconds of Double Unders
60 seconds of Alternating Reverse Lunges with KB (53/35)
60 seconds of Hang Power Snatch (95/65)
Rest 60 seconds

Each partner works on a different station. Partners rotate through the three movements and on the fourth minute of each round, all rest. Score total team reps.

 


 

Sunday – Open WOD

Take 2-3 minutes to find your Max Distance Broad Jump

then…

EMOM 8:
1 Deadlift at 85+% 1RM

then…

“Open WOD 17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
• 50-ft. weighted walking lunge
• 16 toes-to-bars
• 8 power cleans
Then, 2 rounds of:
• 50-ft. weighted walking lunge
• 16 bar muscle-ups
• 8 power cleans
etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx:
M 50-lb. dumbbells
F 35-lb. dumbbells

Scaled:
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

 

170714 (Friday)

 

Strength

Pause Back Squat 5×3

Work up to a heavy triple.

 

Metcon

3 rounds for time:
500m Row
10 Thrusters (135/95)
20 Abmat Situps

 

Cooldown

300m Jog
1 Minute Lat Rollout

 

170713 (Thursday)

 

Barbell

Every 90 seconds for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%

followed by…

Every 2 minutes for 8 minutes (4 sets):
Hang Clean + Jerk @ 65-80%

followed by…

Every 2 minutes for 8 minutes (4 sets):
Squat Clean + Jerk @ 80-95%

The goal here is to increase the weight on the bar each rep.

 

Metcon

Three rounds for time:
400m Run
15 Pushups
25 Kettlebell Swings (53/35)

 

CFC Community Group on Facebook

19 hours ago

Katy Galli

NO OPEN GYM OR ROMWOD TOMORROW MORNING. JUST 10AM CLASS.
We’ll be back next week🤗
... See MoreSee Less

Anyone want to help me lay mats this afternoon? These mofos are HEAVY.

Major props to Corey Gragg for helping me unload them 🤜🏼🤛🏼

 

Comment on Facebook

I can help some! #bodybysteve

I guess that would be tonight, not this afternoon!

YAYAYAYAYAYAYAYAY! (<--- about the mats, not the manual labor. But I'll help tonight too!)

See all you sexy people tonight at 7:30pm!!
I thought I would put these out here first. I got these and they are a little too small for me. I have only worn twice but if anyone wants to give me $60 for them that would be great 🤷‍♀️ Size 8.5 women’s. Let me know if you want to try them!

 

Comment on Facebook

Can i try them on?? I usually wear 8 but 8.5 may work. Super cute!

So pretty!

I’ll try them if they don’t work for Kayla... but usually wear an 8!

5 days ago

Alex Kern

Has everyone RSVP’d and/or indicated what they plan to bring to the Christmas party on Sunday? ... See MoreSee Less

Start your week off right.....with this

 

Comment on Facebook

This is so confusing hahaha

40# farmer carry for 200 yards, plus load and unload. Functional fitness FTMFW.

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