Warm Up and Mobility
Gymnastics/Skill 3 RNFT 2-4 Rope Climbs 5-8 Wall Squats (3 second pause at bottom) Oly Snatch Warm Up/Skill (Snatch Pull+ Hang Power Snatch+Hang Snatch) OTM 5 High Hang+Hang+Snatch “Maybe, Maybe Not” 5 RFT 4 x HSPU’s 8 x Burpees over bar (Lateral) 12 x Back Squats 95/65 Movie Night Fun Our first get together is officially in the books. Movie night was a lot of fun! The weather passed through early enough so we could keep the doors open which made it feel like a drive-in movie! Everyone contributed to the food table and we got to try some new recipes! We just cant stress to you enough, how grateful we are for this amazing community of people we have here at CFRT. We will be hosting at least one get together each month and will continue to do movie nights as well, so if you missed this one, no worries..there will be plenty more!! Thanks for being so awesome!
Oly: Snatch – 85# working the form
Maybe, Maybe Not – 9:42 Rx – way tougher than it looks on paper.
HUGE!!!! 5 am class. Great work everyone.Great coaching PJ and Sarah.
Enjoy the day.
Oly: Snatch-0 115# this felt like 215#, my shoulders are clearly not recoverd from friday and this weekend.
Maybe, Maybe Not- 7:17 Rx- agree with Gaff this was sneaky tough. Thanks for the push Chris, no way i come in a this time if your not beside me going rep for rep. Great work 5am, has to be one of the biggest classes I’ve seen.
Oly snatch work 85#.
This weight felt really working my form/technique through the sequence.
Maybe, maybe not
7:34 RX
Dave I agree, no way I would have gotten this time if I did have you to push me, awesome job. Huge class today, I love seeing everyone suffer together that early in the morning!
Great coaching pj and Sarah!
Oly snatch work 65#.
Maybe, maybe not
10:07 with 6 handstand pushups from a box each round, shoulder felt ok. Squats were harder than I anticipated, especially at that weight!
Awesome seeing this HUGE 5am class & dedicated 6am peeops today, great way to kick the week off! Great work everyone, enjoy your day and upcoming week.
Should felt pinched today so I avoided overhead and burpees
Gym – worked on wall squats and did lots of mobility!
Maybe, maybe not – 8:14
Abmat sit ups x10
20″ box jumps x 8
BS 65# x 12
Thanks Sarah for modifying things for me and giving me mobility tips!!
OLY snatch skills 75#
Can’t wait to be totally comfortable with catching the snatch in full squat. And throwing up some fun weight.
Maybe, maybe not. 10:something I forgot already.
Felt great to be back with the best 5am class around. Little sad gaff didn’t like my new outfit I wore for him today but he’s the movie guy this week so I won’t steal his thunder.
Just because I missed ya, bro. Good thing you were wearing bright yellow because I almost didn’t see you in those camouflage socks, dude.
“Maybe, Maybe Not” 11:21 45lb and gym (rope climbs & wall squats)
Great job 5am, keep up the good work!! Thanks P.J & Sarah!
Gym- rope climb & walls squats.
“Maybe, maybe not”
9:17.
Box handstands
Couldn’t do burpees because of my toe, so I did jump squats.
9:17, 35#
Thanks Mike & Sarah!
(Especially with the rope climb!)
Maybe, maybe not
Oly snatch- thanks coach Sarah and coach Mike for the tips and patience! Lot of fun!
WOD: 13:36- started off with 55#, dropped to 35# with back squats…ugh, No CF for a week and vacation eating definitely hit me hard!
SO glad to be back in it!
Yoga Warm Up + Mobilization + Flexibility work
WOD:
13 Minutes (45lb bar)
EXTRA:
2 Rounds
20 Inclined Med Ball Sit Ups
10 Push Press (45lb)
This wod was awesome! Finished in exactly 10 min . Used 45# for back squats def will use more next time because it ended up feeling lighter than I wanted. Handstand push ups on the box is def getting better and hope to more over to the wall next time.
Sorry for the late post
Rope climbs and wall squats. Think I sweated more on the squats! Getting good at going up the rope now I have to learn how to come down
Maybe maybe not
9:08 last 2 rounds I dropped to 1 abmat for hspu. I love me some flying burpees 🙂 this wod was fun!