Level I
Deadlift 3X3, 3X1
Shoulder Press 3X2, 3X1
then…
1 Minute Run, 30 Walking Lunges, repeat until you have completed the 1 Mile Loop.
Post loads and mile times to comments.
Level II
Clean 65% X 2, 70% X 2, 75% X 2, 80% X 2
Clean and Jerk 75% X 1, 80% X 1, 85% X 1, 90% X 1
Snatch from Pull Box 4 X 2
Back Squats 4 X 2
Then..
5 Rounds
10 Squats
5 Burpees
3 Muscle Ups
Post loads and time to comments.
Coaching Tips: Scale load and movements to match your current fitness level. Before any attempts at near maximum loads, make sure you are warmed up properly. Also, make sure you set your back muscles before any of the deadlift attempts. Take 2-3 minute rest between your attempts.
Please bring stopwatches or watches with a stopwatch function if you have them.
6am
L2 – Clean/Clean & Jerk/Snatch/Back Squat
Paul 175/200/125
L1
Tom 26:32 RX
Dianna 26:32 RX
8am
L1 – Deadlift/Shoulder Press/1mile w/ lunges
Tyler 225PR/115PR/15:44 RX
Traci 173/68PR/11:54 RX
Rebecca 208PR/73PR/11:54 RX
Sandy 118PR/53PR/16:36 RX
9am
L1
David K. 245/95/10:40 RX
Berenice 83PR/38PR/14:11 RX
Briley 153PR/83PR/13:47 RX
Yvette 223PR/78PR/13:54 RX
Dana 123PR/58PR/14:10 RX
Chrissy 168PR/68PR/12:45 RX
6:00am
5 Rds.
10 squats
5 burpees
3 M/U
4:53 Rx
Just got back from McGregor’s. It was a very nice send off for Justin B. going off to fight in Afghanistan. There was about 35-40 people there to see him off and wish him a safe return. He did get a very nice send off cake, of which I’ll try to get a picture posted. Very funny. Your CFEC family, Justin, wish you God speed. Stay in touch, my friend.
L2
Steve 145/165/105/225
Julia 103/93/53/145
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