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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, August 24, 2013

Fitness:
A. Clean & Jerk; build to a heavy single for the day, then down set 2×2
B. 8 min AMRAP:
8 strict Knees to Elbows
16 steps Walking Lunge
24 air squats

Health:
A. Clean & Jerk; build to a heavy single for the day, then down set 2×2
B. 4-5 sets not for time:
4-5 strict Knees to Elbows
4-5 Weighted Rear Lunges (use dumbbells, kettlebells or a barbell)
4-5 Overhead squats or Goblet Squats (challenge yourself on the weight)

Performance:
A. Clean & Jerk; build to a heavy single for the day, then down set 2×2
B. 8 min AMRAP:
10 strict Knees to Elbows
10 Steps Overhead Walking Lunges (135/95)
10 jumping back squats with same barbell

Coach’s tips

For Part A, if you have been with CFW for at least 3 months and feel comfortable with your clean & jerk technique, you may build to a heavy single for the day.  This doesn’t mean testing for a 1 rep max, it just means a heavy single with good technique for the day.  If you have less experience with this lift, the coach may ask you to work technique for sets of 3 at a lighter load, this might mean modifying and working on hang clean or pulls or jerks from a rack, depending on what would benefit you the most.  For Part B, we want to work at a steady but tough pace, around 90%, making each rep count.  If you don’t have full strict knees to elbows, you can substitute hanging leg raises.

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