Friday 3.30.12

CFN athletes!!

For the month of April choose two skills and add them to your warm-up each time you come in.

A good warm-up = a good workout and less chance of injury

Hang Power clean

establish your heaviest 3

“Inside, outside, upside down”

Row 1000 meters

tabata handstand hold

run 800 meters

Tabata: 8 sets of :20 sec of work and :10 sec of rest

Competitors:

you have two days to complete the following in any order:

snatch

Take 10 min

Work to a heavy 1(Not Max). Concentrate on getting behind the bar and transition speed.

May be split or squat

overhead squat

2 – 2 – 2 – 2 – 2

work your way to your heaviest two

 clean &Jerk

work to a heavy single(Not Max)

Couplet

9/6/3

Squat Clean Thruster@165/115

muscle-up

Scale for Muscle-up: banded muscle-ups or 2 for 1 c2b pull-ups and ring dips

row

300 x 5

rest 1:00 between each effort