Wed, 110718

Next week, we transition into phase 2 of our speed / power cycle. Being November, it’s time to buckle down. Interested in some individual program design for off hours? Message in to get information.

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Competition Prep Class: coming soon to CFF!

Competing locally and want to compete like the best? Attend! We will be discussing pacing, transitioning, timing, warmups, communication, mindset and much more. Both for Team

And Individuals!

tay tuned for details!

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Warmup:

3-4 mins rolling out lower body

2 Rounds **6 min cap

9/7 cal bike @70%

3 inch worms

9 air squats

6 ring rows

9 knee tucks

2 Rounds **3-4 min cap

5 BB DLs

5 BB Power Cleans

**2nd round sqt cleans

5 Push Presses **TnG

5 Strict Pull-ups

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A. Prep movement / technique and pace with coach

B. Conditioning:

EMOM x 24

Minute 1: 10 thrusters 135/93 115/83 95/63

Minute 2: 120’ heavy Farmers caddy

Minute 3: :40 on bike @80%

Minute 4: rest

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Post class:

Becomplete

1. Standing oblique crunches: 3 sets x12-15 reps **each

2. Single arm Arnold presses: 3 sets x6-8 reps

3. Truck Driver: 3 sets x20-24 reps

4. 100 PVC Sttrict Presses AFAP

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