03202019

19
Mar

03202019

Reminder we will be having smoked wings and ribs from Townhouse this Friday for Friday Night Lights from 4 – whenever! Come out and celebrate with everyone that competed in the open! Feel free to bring a side dish and beverage of your choice. We’re proud of all of our athletes the last 5 months, congratulations and there’s one more night to THROW DOWN!

CFG Open Week 5, Day 3

Warm-up:
3x
10 Med Ball Cleans
10 Push-ups
10 Jumping Lunges
Mobilize: 2′ Pigeon Stretch (ea. side) followed by 2′ Saddle

Strength:
Power Clean and Jerk
10′ EMOM
1 Rep @ 80% of 1RM

Met-Con:
7′ AMRAP
30 DU’s
5 Push Press (135/95#)
5 Front Squats (135/95#)
5 T2B

Scaled:
7′ AMRAP
60 SU’s
5 Push Press (reduce weight as needed)
5 Front Squats (same reduced weight)
5 Knee Raises or Sit-ups