One of CFEC’s newer members, Summer, showing FULL shoulder and elbow extension, while holding her plate overhead.  This position allows for more shoulder joint stability during all overhead movements.  Looking good, Summer.

 

 

Level 1
Overhead Squat 1,1,1,1,1,1
+
3 Rounds
400m Run
10 Thrusters 95#/63#
10 Burpees
Post load and time.

 

Extra Credit
AMRAP in 3 minutes
Max Double Unders

 

Level 2

5 Rounds
200m Run
+
1 Round of “The Bear Complex”
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press  = 1 Rep
7 Unbroken Reps = 1 Round
* bar cannot rest on the ground during the 7 reps.
Post time, starting load and ending load.

 

Barbell Club

Clean & Jerk: 2 x 1 @ 75%CL, 2 x (1+1) @ 80%, 2 x (1+1) @ 85%

Clean Pull: 3 @ 95%CL, 3 @ 100%, 3 x 2 @ 105%

Back Squat: 5 x 2 @ 70%

Post loads.

 

CrossFit Old School

800m Run
50 KB Swings  53#/35#
400m Run
40 KB Swings  62#/44#
200m Run
30 KB Swings  70#/53#
Post time.