Friday, 12/7/18

Tonight 5:30pm class and 6:30pm OPEN gym are canceled for CFJJ annual Holiday Party Potluck. Happy Holidays! Weightlifting Week3 Clean and Jerk (@97%x1) (18min) Metcon Metcon (Time) “Double Grace” For time, 60 Clean & Jerk 135/95 (15min) Metcon (No Measure) NFT 2 rounds of 30 sec Isometric Back Extension 20 Plank Crunch (12min) Isometric BackContinue reading “Friday, 12/7/18”

Wednesday, 12/5/18

Weightlifting Week3 Power Clean (from Blocks@(80%+Increasement)x1, then Dropset 2×2) (15min) Dropsets@(-22#) 5.5# increase if work sets <242# 4.5# increase if work sets <176# Clean (1-1-1-1  ) (15min) 95% – 99% – 101% – 103% out of 1RM C&J Metcon Metcon (Time) For time, 15-12-9 reps of Toe to bars WB shots 10ft/9ft 20/14# Thrusters 75/55Continue reading “Wednesday, 12/5/18”