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Competitive Fitness 12.03.14

2
Dec

Competitive Fitness 12.03.14

  • **SCHEDULE UPDATE**This Thursday there will be NO 3:30pm open gym class.
  • This Saturday, December 6th, at 8am we will be having our pulling clinic. This is FREE to all current CFR members and $15 for non- members. We will be going over different pulling mechanics. Yes, there is more than one way to pull from the ground, and a deadlift and a clean deadlift are different:). Please RSVP on the website.
  • Thursday, December 11th, we will be having our monthly girls night. Check in starts at 5:30 pm, workout starts at 6pm. Bring your Santa hat for group pictures. If you have been thinking about starting, or have a friend that wants to check it out, but just not comfortable, this is a perfect time to come/ bring them.
  • Saturday, December 20th, at 6:30 pm we will be having our 2nd annual Christmas Party. If you are a current member please feel free to join us and bring your significant other. For more information and to RSVP click here.

Prep Work
3 Rds 75/55
5 Muscle clean
5 Front squat
5 Cleans

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds

C.
Every three minutes, for 30 minutes (8 sets) of:
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20 lbs)
5 Dumbbell Burpee Box Step-Overs (55/35 lbs)

For this week, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into. Note in comments how many sets you completed and your times in each of the sets. For example:
1 – 2:26
2 – 2:34
3 – 2:39
4 – 2:46
5 – 2:55
6 – 3:13
7 – skip
8 – 2:34

Cool Down
Mobility
Post results

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