“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.”
What other sport do you know that you can compete like the best in the world in your own Box..
Strength: Rack Pull. Find 3 RM (Pull from base of the knee cap to lockout)
Use the spotting arms on racks, jerk boxes, plates et. Get the height of the bar to the base of the knee cap and perform the movement to lockout.
WOD: “Double Grace”
60 Clean and Jerks
Men RX 135, Silver 115, Bronze 95 lbs
Women RX 95, Silver 75, Bronze 55 lbs
Time Cap: 12 minutes
Post loads used and rounds completed to comments.
Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD then:
Rest recover 7 min then:
6×3 Snatch Pulls from the deck* work full triple extension.
Bike for 5 minutes at 65-75% – 10 Minutes of Mobility
CFE STRENGTH & CONDITIONING WOD:
DE: Deadlift 12 x 2 @ 70% 1RM on :45s
5 Rounds for time of:
15 – Overhead Squats (95/63)
SKILLS & DRILLS
3+ Hours Before or After CFE Strength & Conditioning WOD
Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates