focus
-snatch width, hook grip
-maintain neutral/flat back
-engage hamstrings
-SHOULDERS & HIPS RAISE @ SAME RATE
3x5 working up to 55% of deadlift 1RM
skill
double unders
work
amrap in 15mins:
185#/105# clean x 3
ring dip x 5
toes 2 bar x 7
max reps of double unders in 30secs*
*after every round completed in the amrap, perform as many double unders in 30secs. after the 30secs has elapsed, begin the next round of the amrap. repeat until 15mins has elapsed.
post COMPLETED rounds & total double under reps
for those of you needing to improve your mobility/flexibility (which means ALL of us), check out guru Kelly Starrett's blog!
a big WELCOME to the newest members of CFJAX! when you see these new faces milling around the box, be sure you introduce yourselves...they could possibly be your next training partner.
are you ready to begin your path to a healthier lifestyle? call or email us now to schedule your FREE INTRO session and see what we're all about!
CFACE- bw 142
ReplyDeletesnatch dead- 105#
metcon- mod- 95#, purple band ring dips= 6rnds + 133 DU's
Julianne - DL - 115. 6 rounds at 75lbs , green band for ring dips (felt like i was flying - first time trying that), 60 DU's.
ReplyDeleteLynne
ReplyDeleteDL - 115#
mod -75#, red band dips, 6 rounds + 56 DUs... I think... I need to get better at counting!
rob.bw 194. snatch dl 50% of 1rm 250#.
ReplyDelete7 rounds + 3 cleans rx./ 169 DUs
Lisa. sn dl 100#/ 4 rounds mod w/ 95#.
bou from ger. snatch dl 55% of 1rm 198#.
ReplyDelete8 rounds compled rx./ 182 DUs
Russell bw170. DL #185
ReplyDelete135# 9 rounds, 187 DUs
Chris DL 165#
ReplyDelete135# 7 rounds, 98 DU's
Aaron P. bw220 #DL225 rx. 7 rounds 198 DUs. I have been on the Zone diet for 5 days and this was my 2nd workout for the day. I felt like I smoked it!!!!
ReplyDeletekaren bw:129 goal under 125 cant seem to get there.but not focusing on it..can u tell!
ReplyDelete3 rds at 90# 4 rds at 85# / 60 DU's expecting faster times and more weights with my new LULUMONS !!! Harry gave me a $20..woohoo