Announcements:
1. CFNH WILL BE CLOSED THIS SATURDAY FOR COACHES TO ATTEND CONTINUING EDUCATION. NORMAL HOURS RESUME MONDAY.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .
Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility
Impact/Focus: Power Cleans 8 x 2 x :90
Warm-up sets/reps build to beginning weight after technique review and practice drills.
8 Rounds, every :90, of the following:
2 x Power Clean
(climb weight every 1-2 rounds)
Notes: Athletes will work through PVC & Barbell Power Clean Drills and Warm-up sets as a class prior to moving into individual lifting time (Examples include PVC and Barbell work through 3 position and the Hit & Catch Drills).
Post scores to comments.
”Repeat Offender”
Complete the following for time
Run 400m
30 x Ring Dips
30 x Ring Rows
Run 400m
15 x Ring Dips
15 x Ring Rows
15 x Ring Dips
15 x Ring Rows
Run 400m
10 x Ring Dips
10 x Ring Rows
10 x Ring Dips
10 x Ring Rows
10 x Ring Dips
10 x Ring Rows
Run 400m
Notes: Scaling for movements will be 1:1 today, additional details will be provided during the Whiteboard brief.
Post scores to comments.
Power Cleans 8 x 2 x :90: 145#
”Repeat Offender”: 28:01 Rx
225#.
2+27 Rx (20-min time cap).
Power Cleans: 95×2 (100×1)
Repeat Offender: 1+46 Rx