7/7/17

 

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Elitch Gardens theme park and water park Sunday the 9th. We will meet at CFDNR at 9:00am then drive down.

Warm Up: 10 mins
https://www.youtube.com/watch?v=4-ZraI7u8vo
“Smack”

Strength: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups
Russian Twist 15/10 plate
Flutter Kicks

Metcon: 20 Mins
AMRAP 20 minutes
5 Deadlifts 135/95
10 Box Jumps 24/20
15 KB/DB Push Presses (Weight = athlete choice) https://www.youtube.com/watch?v=4DAzffDFYzc
*Every 2 minutes 20 Sit Ups

Elite Comp Class:
1) Back Squat 20 mins
6×6 Across

2) Strict Press 12 mins
2 Rep Max
2 Reps @ 95% 2 RM
2 Reps @ 90% 2 RM

3) Conditioning
5 Touch and Go Clean & Split Jerk 155/110
10 Burpee Box Jump
4 Touch and Go Clean & Split Jerk 185/135
10 Burpee Box Jump
3 Touch and Go Clean & Split Jerk 205/145
10 Burpee Box Jumps
2 Touch and Go Clean & Split Jerk 225/155
10 Burpee Box Jumps
1 Touch and Go Clean & Split Jerk 245/170
Then 5 Mins to Establish 1RM Clean & Split Jerk