OPENS are over and so is the judging! Thank you coach Emily, Phae, Rachel and Sarah for doing
your part to make 2018 opens a big success.
Celebration party April 6 at CFSS for our 2nd Friday night social ….
BIG FAT HAPPY BIRTHDAY TO SONIA …..
COACH EXTRAORDINAIRE, SONIA AND I HAVE BEEN
COACHING TOGETHER AND GOING TO WORKSHOPS
FOR OVER 20 YEARS. NEVER BORING!!
SO GRATEFUL TO HAVE
YOU IN OUR LIVES, YOU BRING A GREAT ENERGY
TO THE FACILITY AND ARE A LITTLE WHIRL WIND
IN AND OUT WOULD’NT BE THE SAME
WITHOUT YOU !
Warm up
- ball release butt and front of hips
- band release hips and ankles
- bar barbell
- do 10 thrusters
- 10 push press
- 10 full cleans if new hang cleans
- run 400 m
Strength Front Squat or O/H
5 Reps @ 65-75%
3 Rep @ 85%
2 Reps @ 90%
2 Rep @ 90%
3 Reps @ 85%
5 Rep @ 65-85%
rest as needed between FIND A NEW PR FOR YOUR 5 3 2
AMRAP pick one or two
1. For Time: “MIKE”
21 – 15 – 9:
Bike for Calories
Thrusters (95/65)
AMRAP “CONNER”
2. 15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
AMRAP
3. 12 – 9 – 6: “ANDREW”
Burpees over Bar
Overhead Squats (95/65)
Run 400 m