10 Minutes to:
5 x 1 Push Jerk + 1 Split Jerk
Note: Find a challenging weight and keep it constant across all 5 sets. Rest if needed…this may range from ”zero rest” to a max of 60 seconds between sets.
-then-
21-15-9
Handstand Push Ups (strict)
Burpee Box Jumps (24″ )
ALWAYS use protection…as Rx’d
In Teams of 2 Complete:
8 x 200 Meter Runs – Alternate Athletes (each run 4)
200 Double Unders
2K Row (Switch every 250 Meters)
200 Double Unders
8 x 200 Meter Runs
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
3 rounds of:
Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to 110325.
10 minutes to: Practice Muscle Ups OR Max Rep MUs
-then-
“Grace”
30 Clean and Jerks (135#/95#)
Josh Power Cleans
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 111230.
Happy Mother’s Day!
(Go outside and exercise with your mama…CFRX closed)
Strong Moms Rock
CFRX will be closed this Sunday in honor of Mother’s Day and the new Saturday yoga class will begin next week.
2 Minute AMRAP: Sit-ups (any style)
-then-
” Diane “
21- 15 – 9
Deadlifts (225/155)
Handstand Push Ups
