03.23.2016

Congratulations to Lauren and Kyle Kolbe on their pregnancy. In a few months we’ll have two new CFNH babies running around.

Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch/TTB EMOTM
Following warm-up complete the following movements every minute on the minute for 12:00.

Odd: 5 x Power Snatch (Increasing)
Even: :40 Max Reps x Toes-2-Bar

Post loads to comments.

Impact/Focus #2: Back Squat De-load
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%

Notes: Use your previously established Back Squat 2RM or your most recent 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

WOD
5-10:00 Metabolic Conditioning