Monday October 23, 2017

28
Nov
Written by admin

CFT Standard Warm-up

Oly: Clean & Jerk~ 3 x 1 x 80% 2 x 1 x 85% 2 x 1 x 90% 2 x 1 x 85% 3 x 1 x 80% *Rest 30 - 60 seconds.

Strength: 3-Stop Snatch Pulls - 4 x 3 - Rest 45 seconds Pendlay Rows - 4 x 5 - Rest 45 seconds Split Press - 4 x 5 - Rest 45 seconds *All lifts heavy as possible while maintaining perfect form. *Pendlay Row load, same as snatch pulls.

Metcon: Choose one~ Row - 3 x 1,000m *30 burpee penalty for each row that deviates +/- 5 seconds from fastest row. or Run - 4 x 800m *25 Burpee penalty for each run that deviates +/- 5 seconds from fastest run.

1970-01-01

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