8/22/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

Front Squat

EMOTM for 10 min - 2 reps @ 75-85% 1RM

SKILL

Squat Snatch

WOD

"Snatch Ladder"

1 rep @ 50% 1RM
1 rep @ 60% 1RM
1 rep @ 75% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 100-105% 1RM

Continue to add 5# total (2.5 a side) until failure)

Rest 2-3 minutes between reps

CASH OUT

Recover

or

Work on Snatch technique...how can you improve?

MOBILITY

Lats