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Friday 08.30.2019

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CFNH WILL BE CLOSED MONDAY IN OBSERVANCE OF LABOR DAY.
NORMAL TRAINING HOURS RESUME TUESDAY MORNING, ENJOY THE HOLIDAY!

Our Next On-Ramp Start Date
Tuesday, Sept 3rd @ 6pm
Learn More & Contact Us by clicking HERE.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Clean & Power Jerk On The :75 Seconds
Warm-up sets of 1 rep per movement climbing to a starting weight of 50-60% 1RM. Before working through 5 Rounds, Every :75 as shown below

Power Clean & Power Jerk x 1-1-1-1-1 (increasing weight)

After the fifth and heaviest set of the above 5 Rounds complete the following 5 Rounds of work on the :75 as shown below. Utilize 60% range weight from best lift scored via part 1.

Power Clean x 5 Reps + Power Jerk x 1 Rep
Power Clean x 4 Reps + Power Jerk x 2 Rep
Power Clean x 3 Reps + Power Jerk x 3 Rep
Power Clean x 2 Reps + Power Jerk x 4 Rep
Power Clean x 1 Reps + Power Jerk x 5 Rep

Post scores to comments.

“Two-Factor Authentication”
For time (versus a 14:00 Time Cap)
10-9-8-7-6-5-4-3-2-1 x Sumo Deadlift High Pull (95/65lbs)
20-18-16-14-12-10-8-6-4-2 x Back Rack Walking Lunges (R+L;@95/65lbs)
10-9-8-7-6-5-4-3-2-1 x Push-ups (Ring Push-ups)

Notes: Round 1 would be 10 reps of Sumo Deadlift High Pull followed by 20 steps (10R+10L) of Back Rack Walking Lunges and finishing with 10 reps of Push-ups or Ring Push-ups respectively (for rx+).

Post scores to comments.

Skill Development
I. Mobility (SEE REFERENCE POSTERS!)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Slay Goats
III. Spikeball
IV. Deadhang Pull-ups + Abwheel Roll-outs

Samy Daghir

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