MetCon: 14 minute AMRAP 200m run 12 Pull-ups 6 Front squats (105/155)(95/135) 6 Strict HSPU PRIMARY LIFT FOR JULY: Squat clean SECONDARY LIFT: Jerk So many good lifts and PRs today! 💪🏼🎉💪🏼
Great work today, CFS Athletes.
Strength, Primary Lift: Deadlift Establish 1 Rep Max for the day in 7x1! MetCon ”GREEN MACHINE” 6 min AMRAP 5 burpees 10 American KB swings (35/53#) Well...pretty much everyone did RX+ today! (Thanks to one who will go un-named!)
So many great athletic accomplishments! Riding the Assault Bike 😈, climbing ropes, learning new things! Keep the ball rolling and join us tomorrow for Open gym, 9-11am! Active recovery, stretching, work on a new skill! Join us!
Secondary Strength: SNATCH **TEST** Complete 6 sets 1 Hang Snatch from above the knees. (6 x 1 from above position 2) Goal = work to 1 RM for the day. MetCon Complete 3 rounds for time: 30 double unders 12 single arm Alt. Hang Clusters*(35/50#) (M50+ 25/40#) (Cluster = Hang squat clean to thruster)
DEADLIFT Complete 5 x 3 - Build up to a challenging weight. - Complete last 2-3 sets unbroken MetCon 8 Minute AMRAP 8 Alt DB snatch (35/50#) (25/40#) 8 R/arm OH walking lunge 8 Alt DB snatch 8 L/arm OH walking lunge Start your week off right with a great workout! Don’t miss working on June’s Primary lift!