Week Preview for 9/19/22

🔷 Tentative Upcoming Dates:

-CFBR Fall Brawl: Friday, November 11th

-CFBR Christmas Party: Saturday, December 3rd (may change based on facility)

 

Programming

-Monday-

Barbell lovers get signed in!  We’re practicing a complex of Power Snatches + Overhead Squats for skill time then hitting a quicker couplet with them on a descending ladder.  Practice quality reps but have some fun with it.

 

-Tuesday-

Level Method Testing on the Rings for strength time.  If your test is quick, use that time to train for the next as well.  Cruising through a nice triplet of 400m Runs, Push Ups, and Ab Mat Situps afterwards.

 

-Wednesday-

Level Method Testing the Weightlifting Category.  Clean & Jerk day for those in the Oly Total area.  Quick couplet of Wall Balls and Double Unders to finish out the day.

 

-Thursday-

Bench Day!  Working sets of 5 before a quality workout of Dumbbell Snatches, Suitcase Carries, Hollow Rocks, and short Rows.  Get in and move today.

 

-Friday-

Strength time features Pause Front Squats.  Keep it quality and moderate.  We’ll have a test coming soon.  MetCon is the classic benchmark “Jackie” so buckle in and push the pace as able through a Row, Thrusters, and Pull Ups.

 

-Saturday-

Partner WOD!  We’re running short 200’s together then splitting Deadlifts and challenging Hang Power Cleans as needed.