CFP_CFC - Friends and Family day 8_9_2014

Fitness

A.) 15 min. KB Snatch Practice

– Start with Dumbells, then try KB

B.) 10 min. AMRAP

16 DB snatch (8L/8R)

Run to Grass and back x1

16 DB snatch

Run x2

16 DB Snatch

Run x3

and so on ……..

C.) Mobilit 15 minutes


Performance

A.) Snatch 3×1 @ 80% or less

– Focus on speed under the bar

B.) 10 min. AMRAP

Snatch Complex (135/105)

Run to grass and back x1

Snatch Complex

Run x2

Snatch Complex

Run x3

and so on……


Competitor

A.) Snatch 3×1 @ 80%

– Focus on Speed under the bar

B.) 10 min. AMRAP

Snatch Complex (155/115)

Run to grass and back 1x

Snatch Complex

Run x2

Snatch Complex

Run x3

and so on…..

C.) 20 min. – DEATH by strict Pull ups

1 strict pull up 1st minute

2 strict pull ups 2nd minute

3 strict pull ups 3rd minute………..

When you start to fail start back over at 1

Set yourself up to finish at least through 5 strict pull ups

– Use appropriate band if neccessary.