Remember we launched a new class this week. Strength Class with TR is at 6:30 on Wednesday!
We will be working this week to develop a program for the class. We will announce the workout with the WOD. Do not forget about Mobility with Jamie at 5:30 pm on Wednesday!
Two specialty classes, both free for members of CFH!
Strength is after the met con today, obviously you will not be at your full potential with the push press, but it is always good to change the stimulus and work strength when you are fatigued.
WOD
7 Power Snatch (95/65)
21 Double Unders
7 Rounds
(15 min cap, pick a weight you can stay unbroken with until the last few rounds)
Strength WOD
Push Press 3/3/3/3/3
Alexa going overhead!
Competitors WOD
A1) Heaving Snatch Balance 3/3/3/3/3 (pause 3 seconds in the bottom of each squat)
B1) Take a heavy weight (70-80% of your 1 RM) Squat Clean and do 5 unbroken reps. (feel free to progress up in weight and record your best set of 5) Rest about 1 min x 5
Chest to Bar Progression
OTMEM for 7 min
Complete 5 Unbroken C2B (if 5 is too easy do 7 if 5 is to hard do 3, but pick one number and stay with it)