Front Squat- 3×1@ your max clean and jerk weight
Even- 5 Shuttles
Odd- 20 goblet squats
REMINDER: CFG Weightlifting meet is this Saturday. If you are competing make sure you know what time you need to be at the gym on Saturday morning. If you are not competing, make sure to come out and support your CFG family! Also don’t forget that this Friday there will be no evening class and the coaches will lift starting at 5pm and everyone is welcome!
Snatch- Work up to 90% and hit one single.
Clean and Jerk- Work up to 85% and hit one single.
*25 Minute Cap
WOD- 3 Rounds
-50 Double Unders
Join us at the box or do this on your own during the week!
4 200 M sprints every :90
:90 recovery between sets
- “Bring sally up” air squats
Then straight into (only one partner works at a time)
- Run 200m
- 30 weighted sit ups (try to use the same KB your gonna use for your KBS)
- 15 Kettle bell swings
- 20 Push ups
- Must accumulate 273 double-unders together
- 20 weighted sit ups
- 13 Kettle bell swings
- 17 push ups