AM with Fiternity @ 9 AM
A. :15 sprints on bike x 6; rest 2 min between
B. Clean + Front Squat + Jerk - x 5 sets at 70% of your 1RM clean and jerk
; rest 2 min between
62kg/135lbs (70% of 194lbs)
C. Continue climbing in clean and jerks singles every :90
until max for the day
85kg/187lbs
D.
Funnel of 6 or 8
- figure if guy girl required of order or any order up to team
500m Row - collectively we need to pick it up here
40 Pistols (alt)
30 Cleans @135/93 - set of 6, 5, 4 then 3's and 2's
20 KB Thrusters 53/35 - need to work on making sure each rep is behind ears
10/7 Muscle Ups - Did unbroken
-Can not move forward to next station till team member in
front has completed the station ahead
TIME: 19: something. Team did well, finishing second place behind CFNE Team A. Need to work on communication a bit more and faster transition between stations. (JP, Juan, Stephen, Lynn, Shannon, Kellie)
2nd Session: w/ CFNE + Fiternity @ 2 PM
Teams of 3 - girls run through, then guys
AFAP
50 Overhead Squats @ 115/88
150 DU
50 Front Squats @ 165/118
Add 25's / 15's
150 DU
50 Back Squats @ 215/ 148
add 25's / 15's
150 DU
-Bar can never touch the ground, team will walk the bar
to the next station where they will adjust weights. Bar can be dropped
after the last DUs are completed.
Time: Finished send behind CFNE Team A. (JP, Juan, Stephen, Maddie, Shannon, Kellie)
REST
Guy Girl Team - Partners with Andie
Buy in:
5 Legless Rope Climbs (14')
Then,
60 T2B
50 Bar Lateral Burpees
40 Shoulder 2 Overhead @165/115
Each Partner has to do 100m bear crawl out
to bag, followed by 200m sandbag carry (80/60)
Fun workouts, bear crawls suck and CFF kicked butt his weekend.
