Attention CFN athletes!!
We will no longer be offering the 4pm classes. The demand isn’t quite there yet.
Barak finishing up his burpee box jumps
Squat Clean
1 – 1 – 1 – 1
work to your heavies 1 for the day.
for those of you who are new to CFN: You will power or hang power clean(depending on how comfortable u are with the movement) the bar and then ride the weight down in the front squat.
“Jump and Pull”
3 rounds
30 box jumps@24/20
15 hang power cleans@135/95
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04/23/2012 at 12:45 AM
Wait!!! Ohh nevermind… thought you where talking about the demand for the AM classes and demand. Cuz we all know you cant spell AwesoMe without an AM.
04/23/2012 at 3:26 AM
I just found this and did not know what to do. Quadruple bodyweight deadlift for 10 reps . . . .
04/23/2012 at 12:08 PM
PWC – 205, 215, 225 (failed twice before getting it), 235 (did not get it, failed three times, but definitely think it can get it next time).
WOD: 7:05 Rx
04/23/2012 at 2:06 PM
Now these are kettlebell swings
04/23/2012 at 10:05 PM
Regional Team WOD: 14:14
04/23/2012 at 11:09 PM
Snatch pull and snatch/ohs
Regional team WOD 4- 11:41
04/24/2012 at 12:26 AM
Snatch pulls at 115. Felt pretty good.
Power Snatch/OHS, first two at 90, second two at 85.
Wod: 16:10. First round at 95 slowed me down a lot, but it felt good.
Too tired for muscle up practice after, so I’ll do more tomorrow or Wednesday. 🙂
04/24/2012 at 12:34 AM
Snatch pulls @135#
Snatch/OHS @95#
WOD: 12:35rx
04/24/2012 at 12:42 AM
snatch pulls at 125. Felt ok
80% snatch at 92, 4×2 w ohs after each. Felt good.
Comp wod 4 was going great til I rolled my ankle coming off the pull up bar. Took about 30-45 sec to walk that off :-/. Finished at 14:04. Damn ankle!
Needless to say that pistol practice wasn’t happening after that. 😦