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I hope everyone had a great time at the Xmas party!!! Now its time to get back into some training 🙂
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
Buy in
30 KB swings 32/24
Then
5 Rounds For time
5 Rounds of
15 Toe to bar
20 Wall ball 10/6
Then
Buy out
30 KB swings
Olympic Lifting
1-1-1-1-1
Power snatch
Hang snatch
High hang snatch
Thank you to all who can and celebrated our 16th CFC birthday last week!! With our Bday now behind us its gong to kick start the warmer months and lead
Monday — Focus: Technical barbell + unilateral stability + stamina under fatigue.– Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees. Coach crisp snatch positions
If you have any questions feel free to contact us and we’d be more than happy to help
