Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Back Squat 1-1-1-1-1-1-1 (3s pause) then 5×5 good mornings (50% 1RM pause squat)
- With a partner complete 3 rounds for time of 150 double unders, 75 KB swings (53/35#), 800m run
- Take 10 minutes your max power snatch then complete 15-10-5 reps for time of: hang power snatch (135/95#), box jumps (24/20″), strict pull ups
- “Jackie” – 1000m row, 50 thrusters (45#), 30 pull ups
- Deadlift 6×3 (80%, 3s eccentric) then 5×10 barbell row (30% 1RM deadlift)
- “The Chief” – complete five 3 minute rounds of 3 power cleans (135/95#), 6 push ups, 9 squats with a 1 minute rest between intervals.
CFE Notes: Check the blog to see what coach Kehl has in store for tomorrow and CFE! Sign up in mindbody if you plan to attend.
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Nice Kelly!
CFE @ 4:30
5min AMRAP
8, 10yd shuttle runs
2, 10yd OH weighted walking lunges (45/25#)
4min AMRAP
10 Sumo Deadlift High Pull (70/53# KB)
10 Thrusters (70/53# KB)
3min AMRAP
8 Russian KB swings (70/53)
2, 10yd Bear Crawl
2min AMRAP
10 KB Goblet Squats (70/53)
10 (5L/5R) KB snatches (70/53)
1min AMRAP
max burpees
***Rest 1minute between AMRAPS***
nope.
CFE dissertation…
Dave 39, 72, 50, 32, 25 Rx
Erin 40, 70, 48, 37, 19 (44kb, 30#db)
Chris 38, 52, 29, 30, 15
Kelly D 24, 57, 33, 30, 16
Mike C. 39, 49, 29, 20, 17 Rx
Sarah W. 39, 65, 30, 37, 20
Melissa 20, 52, 28, 20, 17
If I don’t have weights/scales, feel free to add them to comments!