Strength/Skill Development
Complete 4 rounds of A1/2:
A1. Back squat 2.2.2 Rack the bar and rest 10s b/w doubles.
A2. Ring rows @ 21×3; 4-6 reps. Rest ~2 minutes before returning to A1.
B. Front-rack lunge squat @ 2011; 10-12 x 2. Rest 60s b/w legs.
CFA's newest member of the coaching staff!
WOD
20 Burpees
10 Power Cleans
16 Burpees
8 Power Cleans
12 Burpees
6 Power Cleans
8 Burpees
4 Power Cleans
4 Burpees
2 Power Cleans
For Time
Use ~60-70% of a multi-rep power clean not to exceed 155/105lbs.
This workout was last completed on 110128.
I heart Amber Beane! And I love this photo…Amber looks so pensive while holding all this weight. Like, “sure, I’ve got a lot of weight on my shoulders right now, but how can we solve those larger issues of world hunger?”
Name BSx2 Time PC#
Ward 175 6:12 95
MenneM 165 6:43 95
Kirk 165 7:38 75
Diane 85 8:34 35
Ed 245 7:28 115
Allan 150 9:14 75
Beth 115 7:58 70
MCK 95 7:28 42
KK 175 6:36 85
Sojo 175 6:00 105
Ginna 105 5:43 55
Jess T 115 6:49 60
Steve 145 8:13 55
Gail 115 7:18 42
Anthony 205 8:02 115
Holland 185 5:51 95
Brandon 185 7:45 95
Amber, You are awesome!! Welcome to the coaching staff!
I love you guys! Thanks!