8.19.16 “OLY MAX OUT DAY”

August 18, 2016


CFB and CFD Guys are all invited to a last minute guys night out!!! This Friday night, august 19th, meeting at CFB at 7:30pm to pregame for an hour or so and then head out to a nice Steak Dinner!!! Come join us at the 6:30pm class to PR your Snatch and Clean and Jerk or just meet us there at 7:30pm. We have showers at CFB, so you can get all cleaned up after the WOD if needed! BYOB to CFB for pregame. We will set up indoor Corn hole and Spike ball!!!

 

 

FITNESS & LIFESTYLE

This is the end of our 8 week Olympic(OLY) Weightlifting Cycle. Time to PR!!!

A. In 20 Minutes Exactly:
1 RM Snatch

B. In 20 Minutes Exactly:
1 RM Clean and Jerk

 

 

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

CORE
100 abmat sit ups for time

ENDURANCE

3 rounds
500m row
50 DU
400m run
rest 3 minutes

STRENGTH
Every 2 Minutes
Pausing Front Squat – 3 seconds in the hole
7 x 3 – climbing weight

 

 

 PERFORMANCE & SPORT

A. In 20 Minutes Exactly:
1 RM Snatch

B. In 20 Minutes Exactly:
1 RM Clean and Jerk

C. Every 2 Minutes
Pausing Front Squat – 3 seconds in the hole
7 x 3 – climbing weight

D.3 rounds
500m row
50 DU
400m run
rest 3 minutes

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