10/19/2016

Upcoming local competitions:

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 box step ups
8 push ups
6 air squats
4 burpees

BUY IN

Jerk:

Free: 
KB Swings 
3 sets of 30-50 reps. Try to use regular 15-20 rep weight

RX: 

or S2OH
5 sets x 2 reps - ascending 

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

SKILL

Hold onto the bar as long as possible

WOD

4 rounds for time:
400m run
25 push press 75/45
50 Double Unders

comp: 95/65
free: 12 burpees

CASH OUT

Ring or Box Dips
3 sets of max reps
rest 2 minutes in between

MOBILITY

Roll out feets