Fundamental Class 9am – 12pm, No Regular CF Class
2 rounds for time of:
50 GHD sit-ups
60 empty bar good mornings
Tips: This triplet places a high demand on the midline with large sets of each exercise. Reduce the reps to a manageable level and plan on completing small sets with short breaks to get through each exercise.
Sumo deadlift 3-3-3-3-3 reps
Tips: Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
20 clean and jerks 185/125
Tips: Choose the heaviest load that you can tap-n-go for 2-3 reps. Once you’ve set the load, complete 20 reps as quickly as possible.
Complete as many rounds as possible in 10 minutes of:
2 wall walks
Tips: Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time.