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Competitive Fitness 01.02.15


Competitive Fitness 01.02.15

Come join us this Saturday January, 3 at 8 am. We will be hosting a FREE nutrition class. Don’t miss this great opportunity to learn more on how to properly fuel your body.

Also please save the date.

  • Saturday, January 10th, we will be having our 2nd annual in house Winter Throw Down. (for cfr members only). Get signed up at the gym. You wont want to miss this. If you don’t want to compete but can help judge please e-mail

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Prep work
3-5 min rotator prep
2X:30 beat swings

Workout of the Day
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
Work on perfect footwork and mechanics.
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (135/95 lbs)
20/15 Strict Handstand Push-Ups

Cool down
Post results

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