Come in between 4:30 and 7:00 tonight for open gym. You can work on anything you like including a workout from the last week:
- Push Jerk 1-1-1-1-1 then 5×10 DB push presses
- AMRAP in 14 minutes of an ascending ladder by 6’s of DB snatches (50/35#), burpees, box jumps
- Complete 6 rounds for time of: row (250/200m), 9 power cleans (135/95#), 7 strict chin ups. Rest 2 min after each round.
- “Johnson” – AMRAP in 20 minutes of: 9 deads, 8 muscle ups, 9 power cleans
- Overhead Squat 7-7-7-7 then 800m run for time
- “Diane” 21-15-9 reps for time of: deads (225/155#), HSPU
Schedule Notes: Check the blog tonight to see what Coach Kehl has in store for CFE at 5:30 tomorrow morning! Jana will be running yoga tonight at 7:00 pm. Come out for some core and flexibility work!
Nutrition Notes: If you are taking part in the nutrition challenge, please sign up via this SPREADSHEET. Signing up is free. If you want to get an Inbody scan ($50), you can sign up for a day in that same spreadsheet.
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CFE @ 5:30am
Buy-In
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Shoulder To Overhead
100 Wallballs (20/14)
100 KB Swings (53/35)
*Every time you stop a movement (Wallball or KB Swings), complete the buy-in complex.
***NO MORE THAN 8 ROUNDS OF THE BARBELL COMPLEX***
CFE
Robin 27:44 (53 DL/HPC, 45 S2O, 6#, 20#KB)
Elissa 20:53 Rx
Vollmer 28:50 (80 reps each)
Chris 29:48 Rx
Faith 27:00 (45, 8, 26)
Missy 24:42 (55)
KTS 20:04 Rx
Kelly 21:25 (45, Russian)