10/21/2016

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 -

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:
5 Hang cleans 45/35
7 BB RDL 45/35
9 BB row 45/35

BUY IN

Bodyweight Squat:
Every 2 min for 8 min
hold the bottom of a bodyweight squat for 90 sec, rest 30 sec

Clean:

RX: 

every 2 min for 8 minutes
5 reps - ascending

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

SKILL

pace so you can keep moving

WOD

For time:
Run 1200 meters
21 Deadlifts 185-135
21 Bar-Facing Burpees
Run 800 meters
15 Deadlifts 185-135
15 Bar-Facing Burpees
Run 400 meters
9 Deadlifts 185-135
9 Bar Facing Burpees

comp: 225/185
free: AHAP dbl kb dl

CASH OUT

back rack barbell reverse lunges
4 sets x 12 reps (total)
across

MOBILITY

hamstrings