10/17/2016

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

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Dips

BUY IN

Free:
KB Snatch
5 sets of 20 reps per arm

Clean Pull:

RX: 

5 sets x 5 reps
ascending

Comp: 
5 sets x 5 reps
set 1: 85% set 2: 90% set 3: 95% set4/5: 100%

SKILL

enjoy your rest

WOD

6 min amrap
6 Power Snatches 75/45
12 Wall Ball Shots (20/14 lbs)
comp:95-65

Rest 4 minutes

6 min amrap
12 Alternating kb Snatches 35-18
12 Box Jump-Overs (24″/20″)
comp:53-35

Rest 4 minutes

6 min amrap
Run 2 long laps
Burpees x Max Reps

CASH OUT

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

MOBILITY

everything