Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Power snatch 1-1-1-1-1-1 then EMOM for 6 minutes of 2 high hang snatches (60%)
- Partner Interval AMRAP in 15 of: 9 wallballs (20/14# to 10/9′), 6 burpees, 3 hang power cleans (185/115#)
- Complete 5 rounds for time of 7 front squats (205/135#), 2 rope climbs, 2 min plank hold
- Back Squat 1-1-1-1-1-1 with 5 second pause then 3 rounds of 15 jumping squats, 15 push ups
- “Griff” 2 rounds of 800m forward, 400m backward
- Complete 15-12-9 reps for time of: thrusters (155/105#), chest to bar pull ups
Reminder: Coach Kehl will be holding CFE tomorrow at 7:00 am for anyone interested! Check the comments for the workout.
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Last CFE @ 7:00 – No CFE for the next 3 weeks!
Partner Murph.
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
You can break up the 2 – mile runs any way you want (4×400, 8×200, 2×800) but each person must run at least a mile in the workout.
Reps for the pull-ups, push-ups and squats can be divided any way you want.
CFE
40:55
Mel RR, Banded PU
Brooks RR, Banded PU
44:55
Vanessa P, Banded PU
Faith RR, Bar PU
33:48
DK Vest
Mike Vest
39:25
Rach Rx
Tanya Rx
Nice work, crew.