Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Teams of 3, 2 working at a time complete 3 rounds of 50 power snatches (95/65#), 50 burpee box jumps (24/20″)
- Sumo deadlift 2-2-2-2-2-2 then 5×5 keg presses
- Complete 12-9-6-3 reps for time of push jerk (135/95#), slam balls (40/30#), RKBS (70/53#), then back up with power cleans.
- Complete 3 rounds for time of 400m run, 15 front squats (165/110#), 15 HSPU
- “Sage” AMRAP in 20 minutes of 8 clean and jerks (155/105#), 28 double unders, 15 toes to bar
- Back Squat 10-10-10 then AMRAP in 4 minutes of OH walking lunges, 10 Russian twists at any rest.
Schedule Notes: CFE is back to its school year schedule of being from 4:30 to 5:30 pm. Check the blog tonight to see what the WOD will be!
Community Notes: Last call for any athletes who want to join Team ICA for the Civilian Military Combine on Sept 10 in Brooklyn! Click HERE for more details. Discount code CMC30 will get you 30% off tonight (8/31) only!
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Back To School WOD!
8 Rounds
5 Hang Power Cleans (155/105#)
10 Box Jumps (24/20″)
200m Run
At Minute 10, stop and complete the following before continuing
100 Double Unders
75 Sit-ups
50 Squats
25 Push-ups
*After you complete this rep scheme, continue with the 8 rounds.
Correction – It’s 135/95#
Wow! Just wow! I thought I missed CFE… Not sure anymore….
You got this!
Steve 31:11 (step ups, 2x SU)
Vanessa 35:38 (65, 2xSU)
Brooks 28:27 (banded PU)