Open Gym – Nov 29, 2018

Robin dropping under the bar!

Come in between 4:30 and 7:00 pm for open gym.  You can work on anything you like including a workout from last week:

  1. Back Squat 1-1-1-1-1 then alternating tabata of goblet squats (53/35#), Russian twists (25/15#)
  2. Grace – 30 clean and jerks for time
  3. Complete 4 rounds, each for time of: 7 sumo deads, 14 pull ups, 21 box jumps
  4. Complete 8 rounds for time of: 10 push presses (95/65#), 40 DU
  5. AMAP in 15 minutes of: 9 KBS, 7 burpee box jumps, 5 toes to bar.
  6. Banded deadlift 6×3 then power clean 1-1-1-1-1 3x15R/15L single leg deads.

Yoga Note:  Tomorrow’s yoga class will be a more restorative style as compared to the usual power yoga. As a trial of the new style, it will be a free session.

CFE Notes:  Check the comments for Coach Kehl’s CFE workout and then come on out for the 5:30 am class!  Have fun.

 

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This Post Has 3 Comments

  1. Kehl

    CFE @ 5:30am
    7min AMRAP
    500m Row
    50 Double Unders
    *Rest 3min

    7min AMRAP
    15 Burpees
    15 KB High Pulls (53/35)
    *Rest 3min

    7min AMRAP
    15 Box Jumps (24/20)
    15 Sit-Ups

  2. Kehl

    CFE

  3. Kehl

    CFE
    Missy 2+105, 4+5, 5+7 (DUA)
    KTS 2+156, 4+6, 🙂 Rx
    Mike D. 2, 4, 5+10 Rx
    Kelly 2+254, 4+20, 5+5 (2xSU)
    Faith 1+502, 4+103, 5+13 (25DUs, 100su for Burpees)
    Kehl Row

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