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Friday 06.28.2019

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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.

Samy Daghir

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