Friday 140523

 

Past

Past

present

present

On Monday, we remember the men and women of our military who gave their lives in defense of our nation. Many of these heroes died ensuring that the citizens of other nations might enjoy the same liberties that are so fundamental to our American values. 

This Memorial Day, I hope you’ll join me in reflecting on our friends, loved ones, and those unknown to us, who, in the words of President Abraham Lincoln, “laid so costly a sacrifice upon the altar of freedom.”

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Front Squat  *Partner up 2-3
5 reps @ 70%
3 reps @ 85-90%
1 rep   @ 90-95%
4 reps @ 85-90%
8 reps @ 75%

WOD: “55”
5 Min Amrap of:
3 Hang Cleans 135/83 115/73 95/55
5 Burpees over bar
5 Strict Pull ups

2 Minute Rest recover

5Min Amrap of:
3 Hang Pwr Snatch 115/73 95/63 80/55
5 High box jumps 30/24 24/20 20/12
5 Strict T2Bar
* Scale as needed all lbs & movements

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then:

Rest recover 7 min then:

Skill
3 Rounds “NOT” for time
3-5 muscle ups
30-45 sec L sit hold
10-12 pistols
 
then 
Bench press 5X3
 
then 
6 Rounds
Sled push down and back make it heavy but fast
6 KB snatch red/green

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:
DE Barbell Row 10×3 @65% 1 RM on 60s

Then 

For Time
12 – Handstand Push Ups
6 – L-Pull Up
9 – Handstand Push Ups
9 – L-Pull Ups
6 – Handstand Push Ups
12 – L-Pull Ups

Then

SKILLS & DRILLS

Perform 20-45min of skill/drills of:
Biking
Swimming
Running

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