6/19/17

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There are a couple of Comps coming up here in town. Get with a coach and ask about details. We would love to have some teams represent CFDNR. 

Warm Up: 8 mins
400 M Run
2 Rounds w/unloaded barbell
5 strict Pull Ups
7 Snatch DL
9 Hang Snatch

Mobility: 6 mins
Lax Ball
2 mins T-spin
Lax Ball Chest
90 sec per side

Strength: 12 mins
3×8 Super sets climbing as Heavy as possible (AHAP)
Bench Press
DB Alternating Curl

Metcon: 25 mins
8 Min EMOM
2 Squat Snatch

Rest 2 minutes

15 EMOM
Min 1: 8/6 Plyo Push ups on 45/25 plates (1 Push up between plates, 1 Push up on plates = 1 Rep)
Min 2: 12 Box Jumps 24/20
Min 3: 16 Russian KBS (RX70/53) (scale53/35)

Plyo push ups Male reps = 8 Femal reps = 6

Elite Competition Class
1) Snatch 20 Mins
6 Rep Max
6 Reps @ 80% 6 RM
6 Reps @ 75% 6 RM

2) Overhead Squats: 15 Mins
8×4 Across

3) Conditioning: 12 min
Complete as many rounds as possible in 12 minutes:
3 Clean 275/195
5 Strict Ring Dips
10 Toes to Bars