top of page
Search

Friyahhhh 03153024

Updated: Mar 14


Strength -

Push Press -

2-2-2-2-2


RX

For time, using a running clock:

5 rounds of:

10 thrusters (65/95 lb)

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters (95/135 lb)

7 bar muscle-ups

*Time cap: 15:00

SCORE: TOTAL TIME


Level 2

For time, using a running clock:

5 rounds of:

10 thrusters (45/65 lb)

10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters (65/95 lb)

7 chin-over-bar pull-ups

*Time cap: 15:00

SCORE: TOTAL TIME


Level 3

For time, using a running clock:

5 rounds of:

10 thrusters with a stick

10 bent-over rows (35/45 lb)

Rest 1 minute, then:

5 rounds of:

7 thrusters (35/45 lb)

7 push-ups

Time cap: 15:00

The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.




Hey CFQ! Tomorrow night is our last Friday night lights. After this weekend, the Open is done for another season.

You’ve all worked hard, let’s finish strong!

Heather will be at a family celebration of life so we’ll have to run the show without her. I will be keeping an eye out for full depth and good overhead lockout on the thrusters on her behalf 😉

Stay after you workout to cheer your fellow athletes and classmates on. We’ll have some snacks!

100 views0 comments

Recent Posts

See All

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps

Opmerkingen


bottom of page