10.3.16 “Black and Blue”

October 02, 2016

CFD boys always having fun!!!

FITNESS & LIFESTYLE

WARM UP
Skills and Endurance
3 Rounds
750m Row
15 Hollow Rockers
15 Supermans
5-10 Handstand pushups (practice kipping or strict)
rest :90 seconds

METCON
“Black and Blue”
5 Rounds
10 Power Cleans (135,95)
10 Burpees

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15 Back Extensions

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
Choose one Sport:
5 Rounds
750m Row
600m Run
60 Calories on AIrdyne
Rest 1:30 between Rounds

OLY
Muscle Snatch
3-3-3-3-1-1-1

 

 

PERFORMANCE & SPORT

A. ENDURANCE/WARM UP
3 Rounds
750m Row
15 Back Extensions
Max UB Strict HSPU
rest :90 seconds

B. OLY
Muscle Snatch
3-3-3-3-1-1-1
work up to a max
rest :90 seconds

C. METCON
5 Rounds
10 UB Power Cleans (135-155,95-105)
10 Burpees
(choose a weight that you can go mostly unbroken and fast!)

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