Open Gym – Sep 6, 2018

Lindsay working on toes to bar!

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:

  1. Push Jerk 1-1-1-1-1 then 5×10 DB push presses
  2. AMRAP in 14 minutes of an ascending ladder by 6’s of DB snatches (50/35#), burpees, box jumps
  3. Complete 6 rounds for time of: row (250/200m), 9 power cleans (135/95#), 7 strict chin ups.  Rest 2 min after each round.
  4. “Johnson” – AMRAP in 20 minutes of: 9 deads, 8 muscle ups, 9 power cleans
  5. Overhead Squat 7-7-7-7 then 800m run for time
  6. “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.

 

Facebook
Twitter
LinkedIn
Pinterest

This Post Has 3 Comments

  1. Kehl

    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.

    1. Kehl

      ***NO MORE THAN 8 ROUNDS OF THE BARBELL COMPLEX***

  2. Kehl

    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)

Leave a Reply

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded. Drop file here