Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week:
- Back Squat 5×1 (95% training max) then 5×3 consecutive broad jumps
- “Fran” 21-15-9 reps for time of thrusters (95/65#) and pull ups
- Complete each on a 90s clock 80yd shuttle then max KBS/box jumps (30/24″)/toes to bar
- Teams of 4 accumulate 2019 points by using: row, burpees, wallballs (20/14# to 10/9′) and sit ups.
- Box Squat 5×2 (90% training max) then 60yd DB front rack lunges
Reminder: Check the comments tonight to see what Coach Kehl has in store for the 5:30 am CFE class!
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CFE @ 5:30am
In 12 minutes complete
4 Rounds
500m Row
15 KB Squats (53/35)
——————————————–
In 12 minutes complete
4 Rounds
400m Run
15 Hang Power Cleans (115/75)
CFE Adjustments : Row (500/400m), Hang Power Cleans (95/65)
Kehl 11:22 (35#), —
Warnek 10:49, 11:29 Rx+ (70/135)
Steve 10:56, 11:21 Rx
Mike 🙂
Zach 11:43, 10:23 Rx
Pat 11:08, — (44#)
Faith 3+row, 3+200m (Rx, 55#)
Vollmer 11:45, 11:53 Rx+ (70, 135 :: 3rds @ 200m)
Keith 3+row, 11:59 (35/65)
Jenn 3+row, 3+run Rx
Kelly 10:34, —
Alex 12:00, 3+run (44, 65)
Robin 🙂
DE 11:15, 11:50 Rx
KTS 🙂