Thursday, February 4, 2016

Double-unders, HPC, Bike

*Make sure you are prepared for the week with quality foods.  

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
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WOD
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Barbell & Accessory 
A) Power Clean + Front Squat + Hang Squat Clean 1-1-1-1-1
B) Knees to Feet,  5x5
C) Mobility, 5x2 min
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Foundations 
AMRAP 15
15 Air Squats
10 Deadlifts 135/95  |  Masters 115/85
5 Burpees over bar


Conditioning 
5 RFT (20 cap)
30 Double-unders
20 Hang Power Cleans 95/65  |  Masters 85/55
10 Cals on Bike


Competition
For time (20 cap)
9 Bar Muscle-ups
21 Push Jerks 115/85  |  Masters 95/65
7 Bar Muscle-ups
15 Push Jerks
5 Bar Muscle-ups
9 Push Jerks

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