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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday June 1st, 2013

The PR’s for the month of May 2013! Way to go CFW!

Fitness:
A. Snatch 1.1.1 x 8
B. For time:
50 Barbell Facing Burpees
25 Deadlifts (225/155)
50 Barbell Facing Burpees

Health:
A. Snatch 1.1.1 x 8
B. 5-6 sets not for time:
3 reps deadlift
Hold plank for 45 sec
Airdyne 1 min at 75%

Performance:
A. Snatch 1.1.1 x 8
B. For time:
50 Barbell Facing Burpees
25 Deadlifts (275/185)
50 Barbell Facing Burpees

Coach’s Tips

For Part A, we are doing 8 clusters of 3 reps each.  Each cluster consists of 1 rep, let go of the bar and take a breath, then do your second breath, drop it, take a breath and do your last rep. The rest between reps is about 10 seconds total.  In between clusters you will need to rest even more, around 90 to 120 sec.  The coach will recommend a specific version of the snatch for you to do.  Members who are new to these lifts should do hang power snatch or snatch pulls or simply overhead squats, whereas more experienced athletes can do power snatch or full snatch.  For Part B, do not underestimate the deadlifts.  Please use no more than 60 to 65% of your 1RM.

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