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07.11.2017

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Screen Shot 2017-07-10 at 11.10.44 PM 2
Katelyn getting some at the Dirty Girls obstacle course event this past weekend in Killington, VT… Yesssss!

ANNOUNCEMENTS:
– Our July On-Ramp begins TONIGHT, Tuesday July 11th @ 6pm. Tell your friends!
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean :75 Repeats
Warm-up as needed before completing the following every :75 seconds for a total of eight rounds.

Every :75 for 8 Rounds: 2 x Power Clean (80%1RM)

Notes: Athletes should use 80% of a 1 repetition maximum Power Clean as a guideline for workloads to aim for today.
For percentages use one rep maximum Power Clean scores from 06.27.2017 linked HERE.

Post scores to comments.

“780 Seconds”
13:00 AMRAP
Row 250m
12 x American KB Swings (32/24kg)
21 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
I. Handstand walks and holds x 10:00 practice
II. Mobility drills from the Poster references, work 2-3 areas that need improved mobility and function for 2-5 minutes each. Socialize with your peers during this recovery effort, it makes the pain not so… painful.

Samy Daghir

5 thoughts on “07.11.2017

  1. Katelyn – Congratulations on your induction to the Dirty Girls !!
    “780 Seconds”: slightly modified for 1-armed bandit
    3 Rounds + 200m Run.

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