Tuesday, Aug 6 2013

Push/Horizontal Pull

The percentages used in the strength progressions are extremely important- Try to be as close as possible

  14 minutes 

Even Minutes - 3 Strict Presses + 3 Push Presses @70% of Strict Press

Odd Minutes- Single Arm DB or KB Rows 5 each Arm 
AHAP with Perfect FORM

then 

8 minute AMRAP (Partner Up and Run 2 Heats) 

20 Sumo Dead Lift High Pulls 70/53 KB
20 Thrusters 75/55
20 Hang Power Snatches 75/55
20 Wall Balls 20/14

immediately into 2 minute max effort 
Row for Distance

Are you a Great Rower? Than you choose 2 minutes of 

Run for distance in back
or
Burpees 

AT CFC WE NEVER LEAVE A MAN BEHIND!