1) Every 90 sec: 2 Deadlifts + 1 Power Clean + 1 Squat Clean
75% of weight from Monday
2) AMRAP 18
200m run
12 KB Goblet Squats (53/35)
2 Rope Climbs
Barbell club meets at 6:30pm!
1) Every 90 sec: 2 Deadlifts + 1 Power Clean + 1 Squat Clean
75% of weight from Monday
2) AMRAP 18
200m run
12 KB Goblet Squats (53/35)
2 Rope Climbs
Barbell club meets at 6:30pm!
1) CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice
*Different skill that last week
2) Every 5:00 x 5 Sets:
Row 400 Meters
15 KBS (53, 35)
30 Double Unders
L2: (45, 30) (Double Under Attempts)
L1: (300m Row) (30 Single Unders) (35, 25 Russian Swings)
Row fundamentals meets at 6:30pm
1) Speed Push Press: 6 x 2 @ 85% of 1RM, every 2:00.
– Beginner: 5 x 5, Rest 90s.
2) HSPU: Make sure scaling is on point.
5 Rounds for time:
18/15 Calories Bike
15 T2B
9 HSPU
Rx+:(Ski Erg Cals) (Strict HSPU)
L3: (HSPU to 1 Abmat)
L2: (90s Bike) (Knee Lifts) (Box Push-ups x 12 per rd)
L1: (90s Bike) (Abmat Sit-ups) (Box Push-ups x 8 per rd)
21:00 Cap
Sign up for Dr. Kristin’s Sports Chiropractic care at the gym! HERE