Saturday - May 2, 2015

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.