ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x Hollow Rocks
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of overhead squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
I am very motivated and thankful to see such support this Thanksgiving holiday via food donations from our CFNH crew to needy and hungry families out there struggling to survive. Thank you, comrades…
OHS: 205 x 3 (little strange with oly shoes on…)
“Persistence Hunting”: 2850lbs/892m/51/32/15
https://en.wikipedia.org/wiki/Persistence_hunting
“OHS” : Nemesis # 1 – 65# x 3
“Persistence Hunting” : 3060/845/45/25/12 = 3988
STRENGTH: 115#x3. Focus was on form today v strength. And building back my left shoulder strength to match that of my right. These felt pretty solid.
WOD: 33 @85#/814/40/29/15 = 931 Total
Again focus was on form. Should have been @ a min of 95# though. That was a burner for sure. “Smoker’s lung” much? 😉
OHS: 50×3 – PR!
Persistence Hunting: 845(65# C&J)/775/64/16/16
Overhead Squat: 160#×3.
“Persistence Hunting”: 3,055# / 820 m / 40 (GHD) / 32 / 11 Rx.