ANNOUNCEMENTS
-Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-5-3-3-3
Post loads to comments.
Impact/Focus #2: Clean 1RM
Warm up as needed before working to establish a new 1-rep maximum Clean.
Clean 1-1-1-1-1RM
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
OHS: 175#.
Clean: 225# PR ?.
Metcon: 40•50•38•32 Rx.
OHS: 55×3 (65×2.5)
Clean: 95×1
Metcon: 24/56/28/26 Rx
No OHS
“Clean 1 RM”: 145#
Metcon: 2:00 Max Reps each:
Push-ups – Sub Ring Rows
Abmat Situps
Kettle Bell Swings (20kg)
Slamball (30#)
35/47/33/27
OHS: 155#x3
Clean: 175#x1 PR!! (4 attempts @ 180 – Got under all of them but couldn’t get out of the hole, not without a hell of a fight)