Friday, 12.03.21

Coach is ready for the Frosty Flourisher!

No classes Saturday, as we will be hosting our Internal Frosty Flourisher event. We still need some help with judging volunteering so please let us know if you can help.

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OPEN FRIDAY : meaning you have options ☺️

many options today, leading into tomorrows events.

MONO: folks looking to flush out for competition tomorrow
10 min bike @90%
10 min :30 @80%/:30 @50%
10 min cool down

Weightlifting Options:

A. Snatch
3 x 3 @77%
3 x 2 @80%
5 singles 80-90
B. Back Squat 3RM @31X1

Conditioning:

For time: (not if participating tomorrow)
20 Devils Press 50/35
20 Ring Muscle ups / bar / burpee c2b
20 DB Box step overs 50/35’s over 24/20”
40/30 cal bike

Flourisher Prep: prep day for those participating tomorrow

A. Warmup with coach

B. Emom x 10

Min1: 15/12 cal row

Min 2: 5 bbjo + 5 goblet squats

C. Power clean + push jerk to 80% x 5 singles

D. Back squat. : heavy double in 12 min

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