Make Up Day

Rower Pike Ups and….. Flying Ice Climbing????? Never know what you’re going to see on a Thursday at CFF!?!?!

Thrusters and Backwards Jackie – “Eikcaj”

With a 7:00 Running Clock:
Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:
2 Sets of 5 Thrusters @ 85% of today’s 8RM

 

“Eikcaj”

1 Round:
30 CTB Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row

 

Make Up Thursday

Snatch and “Humpty Dumpty”

On the 1:30 x 5 Sets:
3-Position Power Snatch

After dead lifting the bar from the ground, the first power snatch is completed from the pocket position – the high hang. Returning the bar to the hang position, the second power snatch is taken from just above the knee. Returning the bar to the ground for the third repetition, the final power snatch is taken from the floor.
On the 0:00… 3-Pos Power Snatch @ 55% of 1RM Snatch

On the 1:30… 3-Pos Power Snatch @ 60% of 1RM Snatch

On the 3:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

On the 4:30… 3-Pos Power Snatch @ 70% of 1RM Snatch

On the 6:00… 3-Pos Power Snatch @ 70% of 1RM Snatch

 

Then,

“Humpty Dumpty”
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Front Loader

“Front Loader”

Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

 

 

 

Overhead Squat and “Denim”

Overhead Squat
3-3-3-3-3

“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

 

 

Make Up Sunday

Clark making sure John’s work on the Concept 2’s is up to par.

Gymnastic Work and “Nick”

Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 5-8 Strict Ring Dips
*if you do not have ring dips hold top position for 10-15 sec. AND then hold bottom position 10-15 seconds
Odd Minutes – 2 Sets of 3-5 Ring Kip Swings

Then

“NICK”

AMRAP 20:
10 Thrusters (135/95)
20 Calorie Assault Bike/ 30Cal Row/250M Run
16 CTB Pull-Ups

Make Up Thursday

Young Athletes and Steve’s Club Athletes tried their hand at “Dead Sprint” tonight.

“Criss Cross”

“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar