aroboverhead Coach Rob focused on some heavy thrusters!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

 

1. Five minute review of the 8 positions of the power clean.

 

2. Power Cleans

  • 3-3-3-2-2-2

 

Six sets to work up to the heaviest double you can handle today IN GOOD FORM. Try to make your heavy triple from last time your first double today.

 

3. “CFLA Time/Task Priority WOD”

  • a) Row 500m for time

Rest 3 minutes

  • b) Row as many meters as possible in the time it took to row 500m

Rest 3 minutes

  • c) Row the result of effort (b) for time.

 

LIII: as written

LII: as written

LI: rows 3 x 5oom, not for time, rest as necessary

4. Cash out:

3 rounds NFT:

  • barbell bicep curls “21s”
  • :30-:60s hollow hold/bent knee hollow hold

 

Have fun!

THIS FRIDAY IS OUR PVCF 60s SPY BALL! 8.00 p.m. at the HADLEY FARMS MEETING HOUSE!

All ARE WELCOME! Catered by HAVEN FOODS!

zspy4