RUN CLUB:
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9AM
By Coach Jen
“Faster, Higher, Stronger – Together”
AMRAP XXXIII (33 minutes)
Teams of 2
Complete as many rounds and reps as possible of –
Faster: 200M Row each, relay style.
Higher: 20 Box Jumps (24/20), alternating reps.
Stronger: 20 Single DB Snatches (50/35), synchro.
Faster: 200M Row each, relay style.
Higher: 10 Wall Walks, alternating reps.
Stronger: 10 Dual DB Hang Cleans (50/35), synchro.
WEIGHTLIFTING @ 10AM
By Coach Nate
LIFT:
Pause Jerk + Jerk (1+1)
*build to heavy
*one second pause in dip
ACCESSORY:
Push Press
3×5 ~70-75% of best weight of complex
then
3x
15 Plate Halos, each direction
20 Overhead Weighted Sit Ups
THE PUMP @ 11AM
BENCH PRESS/ CHIN-UP (15:00 to complete)
5 x
5 Bench Press Building
5 Chin-ups Building
At 0:00
EMOM 10 of:
ODD: 10-15 OH DB Tricep Ext
EVEN: 10-15 Supinated BB Rows
At 11:00
EMOM 9 of:
Min 1: :40 Max Dips (between 2 boxes or benches)
Min 2: :40 Max BB Curls
Min 3: :40 Wrist to Knee Crunches
