Friday. 2.20.15

Last day to sign up for the CTF Intramural Open!! THE DRAFT goes down tonight at The Porter & Pig! Get in The Game!

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 front squats. 5 snatches from mid-shin.

REVIEW: Front Squat. Snatch.

S: Front Squat. 3-3-2-2-1-1-1. WU to 75%-80% and begin.

C: CF benchmark workout: “Randy”.

For time:

75 Power Snatches 75/45

This workout has an 8:00 cap.

PURPOSE: Efficiency.

LIII: 50 reps at rx’d.

LII: 75 reps at weight of choice

LI: Reps of choice at weight of choice. Hang power cleans okay.

PWMOB: Full body rollout.

Advanced: 4:00 cap

Endurance: 65/35

The Mar:

Accumulate 10 minutes of walking in 15 minutes


S: Front Squats. 5×5.

C: 35 kb snatches per arm at weight of choice or 75 AKB swings at weight of choice.

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