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Tuesday 09232014

22
Sep

Tuesday 09232014

CFP welcomes Nicki S to the CFP team!

CFP welcomes Nicki S to the CFP team!

Fitness:

A.) Deadlifts – 8×7

– @ 45% or less

B.) 5 rounds

10 Walking lunges w/plate OH

10 Sit-ups

10 Bench dips

Performance:

A.) Deadlifts – 8×10

– @ 45% or less

B.) 5 rounds

10 Walking lunges w/plate OH

10 Sit-ups

10 Dips

Competitor:

A1) Clean and 2 Jerks – 15 min.

– work up to 1 lift at 80% or less

A2) Dead lifts – 8×10 @45% or less

B.) 4 rounds

15 double KB OH lunges

15 GHD or weighted sit-up

15 Dips

-Results to comments!

 

 

5 Responses

  1. Crysta P

    Performance
    A. 85, 105×7
    B. 6:53 (WL w/25# plate, dips on matador 1 set w/ blue band, rest blue + red)
    Lots of mobility after class…my butt hurts from the squats yesterday…

  2. Marcy

    Performance:
    A. rounds 1-4 @70#; rounds 5-8 @75#
    B. 10 lb. OH plate (should have done 15#); dips with a green band, situps
    7:12

  3. JennF

    A. 145
    B10:15 4 rds with 10kg double KB Oh lunges, 14# weighted sit ups, skinny blue band dips.

    Nice to have 2 coaches/4 eyes. Welcome Nicki!