Friday, January 6, 2017

cfrx5-17-036

 

***Severe Weather Update: Gym will be CLOSED tonight starting at 3:30 (no 3:30 or later classes). Gym will also be CLOSED tomorrow (Saturday). Please stay off the roads, stay warm & safe, and stay away from sugary snacks! ;-)***

170106:

Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
NOTE: One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

then

100 Slam Balls for time
*EMOM 2 Wall Walks
NOTE: For the wall walks, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

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