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151010 Saturday

9
Oct

151010 Saturday

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**** Turkey Throwdown ****

 

Are you signed up for a Team?…let’s do this! the Turkey Throwdown is an annual CFP tradition. Compete with your friends or make new ones and form a team. The WOD’s are real, but it’s all for fun. Compete in the AMCAP “As Many Cans As Possible”…CFP’s can collection for Channel 1 Food Bank. Team with the most Cans wins points toward the Turkey Throwdown!

Function/KB

A). Back Squat or Front Squat – work up to heaviest lift of the week

B). 15 Min EMOM

5 DB Thrusters

5 Ring Rows

5 Burpees

 

Perform/Rx

A). Back Squat or Front Squat – work up to heaviest lift of the week

B). 15 Min EMOM

6 Thrusters (75/55)

6 Pull-ups

6 Burpees

 

Compete

A). Back Squat or Front Squat – work up to heaviest lift of the week

B). 15 Min EMOM

7 Thrusters

7 Pull-ups

7 Burpees

 

2 Responses

  1. Sara Link

    Great Saturday at CFP 🙂

    Oly Class
    Clean and Jerks- work up to heavy single
    2 x 125, 135, 1 x 145, 155, 165 (matched PR), failed 170.. Got it cleaned but couldn’t jerk it

    4 x 5 RDLs @ 180

    Back Squat- work up to heavy single – not a max out day
    5 x 125
    5 x 145
    3 x 165
    3 x 185
    1 x 200

    15 Min EMOM
    5 Thrusters @ 55
    5 Pull Ups
    5 Burpees
    Was 1 burpee short on both round 6 and 12, so I skipped rounds 7 and 13

    Then did some barbell roll outs to work the core!!!

  2. Mark Michalski

    Back Squat – legs were dead, so kept it lighter
    5 x 135
    3 x 185
    3 x 205
    3 x 215
    1 x 245

    15 Min EMOM
    6 Thrusters @ 75
    6 Ring Rows
    6 Burpees

    I did ring rows instead of pull-ups because my elbows are very sore. My exercise induced asthma hit me like a brick wall during the second round, so I took the 3rd round off and utilized a 2 rounds on / 1 round off for the rest of the WOD. Eventually worked down to 5 reps per round as well. This WOD killed my lungs.