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Friday 02.19.2021

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** CFNH IS OPEN FOR NORMAL HOURS OF OPERATION TODAY.
PLEASE DRIVE SAFE IN THE SNOW/INCLEMENT CONDITIONS! **

Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
5 x Deadlift
5 x Front Squat
7 x Push-ups
10 x Hollow Rocks
10 x PVC Passthroughs
III. Scorpion Sandwich & Mobility

Impact/Focus: Deadlift & Wallball Ascension EMOTM
Warm-up for Deadlift & Wallball, selecting an appropriate working weight from the options below and climbing the rep ladder alternating movements.

Every minute on the minute for 12:00 total;

Odd Minutes:
2-4-6-8-10 reps x Deadlift (225/155lbs)

Even Minutes:
5-10-15-20-25 x Wallball (20/14lbs to 10/9ft targets)

Notes:

  • Scale weight or reps for Wallball as needed by climbing reps each round to a challenging unbroken set and sustaining that for duration if the increase in reps becomes unmanageable in later rounds.

Post scores to comments.

“Infinity Chipper”
Complete as many Rounds and Reps as possible in 15:00 of
20 x Wallball (20/14lbs)
20 x GHD Sit-ups
20 x Sumo Deadlift High Pull (75/55lbs)
20 x GHD Sit-ups
20 x 1-arm Dumbbell Clean & Jerk (50/35lbs)
20 x Russian Twists (20/14lbs)

Notes:

  • Scaling will be covered during the whiteboard brief.
  • Bring the lumber, ninjas.

Post scores to comments.

Samy Daghir

3 thoughts on “Friday 02.19.2021”

  1. Deadlift & Wallball Ascension EMOTM: completed all rounds, but finished the final round of wallballs after the buzzer

    “Infinity Chipper”: 2+80 (abmat).

    Reply

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