9/18/2015

9/18/2015

 

Just wanted to post a throwback picture of where it all began. There were some good times in that garage. Thanks to all who supported us then in that small garage and to all you amazing athletes who continue to make CFOH the great place it is these days.

General Programming:

1) Coach led Warm-up

 

2) 8 MIn AMRAP of

30 Double Unders

20 KB twists

10 Front Squats 95/65

then

90 sec plank hold

then

6 Min AMRAP of

30 Double unders

15 KB twists

7 Front Squats 115/80

then

90 sec plank hold

then

4 MIn AMRAP of

30 Double Unders

10 KB twists

4 Front Squats 135/95

 

3) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete 3 power snatches starting at 65% + 5lbs of your max snatch and adding 5 lbs each minute.

 

2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk starting at 65% + 5lbs  of your max Clean  adding 5 lbs every minute

 

3) Back Squat 1X5@ 70%, 1x5@ 75%, 2x5@ 80%, 2x3 85%

 

4) For time complete

400m Run

50 Box Jumps

50 Wall Balls

400m Run

30 Box Jumps

30 Wall Balls

400m Run

10 Box Jumps

10 Wall Balls

400m Run

 

5) Mobility/stretching


 


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