Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 20 min Fitness: 7×3 Touch-and-go Power Cleans climbing when possible, Hang Power Cleans for newer athletes [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 20 min Fitness: 4×4 – get to same weight as last week and stay with same weight for 4 sets. If you missed last [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes Fitness: 3 Power Cleans (or Hang Power Cleans) – EMOM for 10 minutes at 6 RPE Performance: 1 Clean EMOM for 10 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skills – 15 min Fitness: Pull-up scales and beat swings Performance: Kipping application to the Pull Up and other movements Part 2 [...]
Warm-up & Mobility: 15 Minutes Skill/Strength: Work on achieving your best front rack positions and then perform Front Squats – 3-3-3-3 increasing in weight. The performance group should work [...]
–PLEASE REMEMBER THAT CFC WILL BE CLOSED TOMORROW FOR THE POWERLIFTING FOR PINK MEET. SPECTATORS ARE WELCOME!!!– Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 min [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 15 minute Fitness: EMOM 15 min of – Min 1: 5 PC or Hang Power Clean Min 2: Accumulate 15 sec L sit hold [...]
