Announcement:

This Sunday November 16th, we will be holding our first PRIMER Class at 10am.  This class will be designed to help with preparation for various movements, range of motion, injury prevention, mobilization, energy restoration, and rejuvenating the body (PRIMER).  Free for all CFEC members!

 

Level 1

AMRAP in 20 Min

400M Run (= 2 Reps)

15 Overhead Squats 75/53#

15 SDLHP

Rest 5 Min

30 Deadlifts 225/155# or 70%1RM for time.

Post total reps and time.

 

Level 2

AMRAP in 7 Min

3 Overhead Squats 95/63#

3 CTB Pull Ups

6 OHS

6 CTB Pull Ups…

*keep adding 3 reps until time is up

Rest 3 Min

AMRAP in 7 Min

10 Deadlifts 225/153#

10 Bar Facing Burpees

Rest 3 Min

AMRAP in 7 Min

Max Reps Squat Clean and Jerk 135/93#

Post last completed round, and total number of reps for each.

 

Barbell Club

Front Squat 1,1,1,1,1,1,1

*See protocol for establishing 1RM

+

EMOM for 15 Min: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

+

For completion:

50 GHD Sit Ups

50 GHD Hip Extensions

*Choose an appropriate load for each

Post loads.