10/11/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat 
5 strict press

BUY IN

Snatch:

RX: 

take 5 min to build to a medium weight then
every 2 minutes for 5 rounds
5 reps - across

Comp: 
5 sets x 5,4,3,2,2 reps
set 1: 65% set 2: 70% set 3: 75% set 4: 80%
set 5: 85%

SKILL

1 or 2 sets of wallballs!!!

WOD

4 RFT:
7 C2B
10 Power Cleans 115/75
25 Wallballs (20/14#)

comp: 5 MU /155-105
free: 7 ring rows+7 push ups/KB SDHP

CASH OUT

sots press
5 sets x 3 reps
w/ empty barbell

MOBILITY

trap smash