Come in between 4:30 and 7:30 tonight for Open Gym. You can work on anything you like including a workout from the last week:
- Back Squat – training max then 15 weighted box jumps
- With a partner complete 5 rounds for time of: 40 KB swings (53/35#), 40 burpees, 40/30 cal row
- Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9′), 5 strict pull ups, 10 deads (275/185#), 5 HSPU
- Clean 1-1-1-1-1 then Split jerk 3×3 (50%)
- Complete 30-20-10 reps for time of: cal row, DB snatches, toes to bar
- AMRAP in 15 minutes of: 3 power cleans (135/95#), 6 push ups, 9 air squats
Schedule Notes: Be sure to check the comments tonight for Coach Kehl’s CFE workout!
Reminder: Anyone that needs to weigh in for the power meet can do so today or Friday!
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CFE
22min Partner AMRAP
1000m Row
20 Burpees
40 Push-Press (95/65)
60 Box Jumps
80 Sit-Ups
*One person works at a time*
2 Rounds
Kehl (15:07, 1/2 reps, 2x26kb)
1+37 sit-ups
Frank N. (2x35db)
Steve Rx
1+23 sit-ups
Robin (43#)
KTS Rx
2+800m row
Warnek (2x40db)
Vollmer Rx
Faith 300rep core movements (16:15) + 5min bike
Ceil Stuffx3