Thank you to everyone that came to the CFNH Holiday Party on Saturday night. I hope everyone had a great time and enjoyed themselves!
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Meat Seizure”
Complete for time
21 x Power Clean (135/95)
21 x Handstand Push-ups
21 x Toes-2-Bar
15 x Front Squat (135/95)
15 x Handstand Push-ups
15 x Toes-2-Bar
9 x Clean (135/95)
9 x Handstand Push-ups
9 x Toes-2-Bar
Post times to comments.
Back Squat:
225# * 7
WOD: 16:11 (modified, 115#, 2 abmat HSPU)
“Back Squat 5-3-1+” : 190 x 7
“Meat Seizure” : 16:06 (95#/SBs)
Gollum: 255 x 2 & 12:26 (115#)
Back Squat: 315 x 3
“Meat Seizue”: 15:26 @135lbs
Yesssssss
Back Squat: 215×7
Meat Seizure: 21:57 @ 95# and 2 abmat HSPUs