10/13/2016

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

3 rds
10 high hang cleans 45/35
5 Front Squats 45/35
15 Jumping Jacks 

BUY IN

Clean and Jerk:

RX: 

take 7 min to build to a medium weight then
every 2 minutes for 5 rounds
5 reps - across

Comp: 
5-5-3-2-2
set 1: 65% set 2: 70% set 3: 75% set 4: 80%
set 5: 85%

SKILL

use the run as your break

WOD

EMOTM, for 24 minutes (6 sets of each):
Minute 1 – 12 Walking Lunges with Heavy KB
Minute 2 – Run 200 Meters
Minute 3 – 20 V-Ups
Minute 4 – Run 200 Meters

comp: Pistols(optional)/12 TTB
free: optional KB for lunges

CASH OUT

remaining class time to work on
higher then your normal box jump
jump up step down to another box safely

MOBILITY

core/back