Join us between 4;30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:
- EMOM for 20 minutes of: (even minutes) 3 deads+3 hang cleans+3 power cleans (165/105#) and (odd minutes) 15 wall balls
- Deadlift 8×1 (90%) then 5 x 5R/5L single leg deadlifts (30%)
- Max height box jump then 4 rds of: 30 sec DB power snatch R, 30 sec DB power snatch L, 30 sec ring row, 30 sec box jumps. Rest 30 seconds after each movement
- AMRAP in 25 min of: 25 single arm DB overhead lunges (35/25#), 25 cal row, 25 weighted sit ups (35/25#)
- Shoulder press 3-3-3-3-3, then 3×8 hang muscle snatch (50% 1RM power snatch)
- 4 rounds for time of: 15 bar facing burpees, 15 toes to bar, 400 meter run
Schedule Notes: Coach Mark is running CF Endurance at 4:30pm. Check the comments for the WOD, and sign up in WL if you plan to attend.
This Post Has 6 Comments
CFE
5 rounds
5 power clean and jerks (135/95)
10 wallballs
15 box jumps
20 KB swings (53/35)
25 Double Unders
Damn
I’d love to do that, but I’m dead.
This looked awesome! I request a repeat some time down the line.
Yes … 6 rounds next time
Heather 21:58 (83, su)
Brooks 23:26 (85)
Postek 22:35 (step-ups, su)
Chris 23:45 (75, 18″, 26, su)
Kelly 24:39 (65, 10, su)
Betsy 24:15 (45, 10, Russian)
Moira 24:15 (35PC, 6, 20, su)
Steve 25:30 (14, 35, su)
Vanessa 22:34 (45, 12, step-ups, 26, su)
Amy 21:48 (55PC, 14, 26, su)
Craig 21:36 (su)