Call Us: (440) 238-3338

August 6 2016

5
Aug

August 6 2016

August 6 2016

We’re initiating a de-load period for the next few weeks! Use this time to build great foundational movement patterning so that the next Strength phase will be your best opportunity to add some significant numbers.

STRENGTH
A) 3 Position Snatch:
7×1 at 70% 1RM
*The 3 Positions are from the:
Hip/High Hang
Knees/Low Hang
Floor*
B) Back Squat:
3×10 at 65% 1RM

WOD
For time:
25 Kettlebell Swings, pick load
50 Push-ups
75 AbMat Sit-ups
20 Kettlebell Swings, pick load
40 Push-ups
60 AbMat Sit-ups
15 Kettlebell Swings, pick load
30 Push-ups
45 AbMat Sit-ups
10 Kettlebell Swings, pick load
20 Push-ups
30 AbMat Sit-ups
5 Kettlebell Swings, pick load
10 Push-ups
15 AbMat Sit-ups
Competitors Recommended Weight:
70/53 lbs KB
Fitness Recommended Weight:
53/35 lbs KB
Rx will still be awarded for proper movement form, regardless of weight chosen.

This is a great way to give you that chest pump and six-pack you’re looking for on a hot August day. The reps decrease for each movement as you run the gauntlet, so push ahead to get to those easier numbers. Have a great weekend, CFS!