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10.12.2016

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fullsizerender-58ANNOUNCEMENTS
-Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 5-5-3-3-3

Post loads to comments.

Impact/Focus #2: Clean 1RM
Warm up as needed before working to establish a new 1-rep maximum Clean.

Clean 1-1-1-1-1RM

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “10.12.2016”

  1. No OHS
    “Clean 1 RM”: 145#
    Metcon: 2:00 Max Reps each:
    Push-ups – Sub Ring Rows
    Abmat Situps
    Kettle Bell Swings (20kg)
    Slamball (30#)
    35/47/33/27

    Reply
  2. OHS: 155#x3

    Clean: 175#x1 PR!! (4 attempts @ 180 – Got under all of them but couldn’t get out of the hole, not without a hell of a fight)

    Reply

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