Monday, 092313

kids

Buy In:

4 min of Dynamic Work @Z1
+
3 min of Lateral Work @Z1
+
Movement Prep / Mobility

A1. Back Squat Cluster 3.3.3 x 4; rest :20 between clusters

A2. 2 x Burpee Broad HIGH Jump; rest 2:30-3 min
B.
2.4.6.8.10
Thruster (135/93)
5.10.15.20.25
Pullups

*Focus work of the week = HS Holds (no wall) & HS Walks. Practice!

HAPPY BIRTHDAY TO BIG STEVE FROM THE 5:30A CREW

  • Yoga is back at CFF come 10/5.  8am on Saturdays there after. Join us!
  • Competitors Meeting : Wed @ 7:30p
  • No 7:30p Class this Thursday. 
  • Competition Training at Route 1 CF this Friday night. Kicks off at 7p. Individual Training. Everyone is welcome and workouts can be scaled according to the Individual

 

 

3 thoughts on “Monday, 092313”

  1. 1. Back Squat Cluster 3.3.3 x 4 – [235#]
    2. 2 x Burpee Broad HIGH Jump
    3. 2.4.6.8.10 – Thruster (135), 5.10.15.20.25 – Pullups – [8:51]

  2. 1a. Back Squat Cluster: 3.3.3 x 4 – [225#]
    1b. 2 Burpee broad HIGH jump: 2x superset
    2. Ladder: 2.4.6.8.10 Thrusters (135#), 5.10.15.20.25 Pullups – [10:20]

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