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Strength–
Bench press,
3×3 70%, 80%, 90%+,
Strict Press,
3×3 70%, 80%, 90%+
Metcon –
Death by
Power clean 60/40,
Push up on barbell
5.30pm Gymnastics with Will
GymnasticsStrength/ Primer,
3 sets:
30 sec each exercise –
-Dish hold
– dish flutter kick
– 10 tricep pushups (3 second lower down)
Skill:
10 mins of Skin the cat
10 mins of bar muscle up
– Hollow rocks into transition position
– Using box (jump away/work on swing under bar)
– Band as assistance (only for those who are close)
Day Focus Strength / Skill Conditioning / Tests Mon Triple Benchmark Test Test 1 – 1RM Power Snatch0:00–12:00 – Build to heavy single (speed, timing, coordination) Test 2 – Strict
Lots happening this Saturday with Run Club 12 days of Xmas, Member of the month WOD and Saturday afternoon we have out CFC Xmas party and awards!!!! Day Focus Strength
Day Focus Strength / Skill Conditioning Mon Leg Strength + Sprint Conditioning Front + Back Squat ComplexEvery 3:00 × 5 Sets 3 Rounds For Time21 Thrusters 15 Bar-Facing Burpees Tue Gymnastics
If you have any questions feel free to contact us and we’d be more than happy to help
