For those Coming in to CFS
Strength
Push Press
5-3-3
Jerk
3-1-1
WOD-Teams of 3
AMRAP 15min
7 Push Press 60/40 (40/30)
14 Ring Push Ups
21 Double Unders
*Each member of the team starts on a different element and completes required reps before moving onto the next element.
*1 Round for the team is completed when as a team you have completed 7 Push Press, 14 Ring Push Ups and 21 Double Unders
Stabilization
4 X 5 Bar roll outs
Post loads/rounds to comments
Push Press - 50 x 5, 55 x 3, 65x 3. ( i know im supposed to do the same weights both sets of 3 but i was getting low on time)
ReplyDeleteJerk - 70 x 3, 75 x1 80 x 1.
Very, very pleased with my jerks tonight. The knowledge that Glenn and V shared last week really paid off!
WOD - worked with Gab and Tysha 4 rounds +42 reps.
Nice work guys.. enjoyed today's session :).
Looking forward to Top Dog games on the weekend and watching Justine, Belinda, Nathan and James represent CFS!!!!!!! YAY!! It's gonna be an awesome day
Push Press: 60x5,70x3,75x3.
ReplyDeleteJerk: 75x3,80x1,90x1.
New PB Woohoo, getting closer to my 100kg G2O goal.
Well done to James, Nathan and Andrew on he strenght.
WOD: 4 Rnds neat @ 60kg RXD.
Would love to have gone to the Top DogII, but gotta work, so good luck to all our competitors form CFS/CFP.