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Strength
Clean and Jerk ,
3×5 40%, 50%, 60% .
Metcon
16min AMRAP
200m run ,
2 Ring muscle up,
2 wall climb ,
200m run ,
4 Ring muscle up,
4 wall climb,
200m run ,
6 Ring muscle up,
6 wall climb,
200m run ,
8 Ring muscle up,
8 wall climb,
continue….
Olympic Lifting
Sots press,
5-5-5-5-5,
Super set ,
Snatch grip Deadlift ,
5-5-5-5-5
Day Focus Strength / Skill Conditioning Accessory / Optional Work Monday Barbell Power + Stamina Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%,2+2 @75%,2+1 @80%,1+2 @83%,1+1 @85%+Beginners: 5–7
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
If you have any questions feel free to contact us and we’d be more than happy to help
