Clean And Jerk Cindy
Keep the bar close, drive your legs into the floor and get those elbows around fast! Dip and drive from the shoulders and punch the bar hard and high..results will come :)
Strength
5 Front Squat (70% of 1 RM Back Squat )
10 GHD Sit Up
10 GHD Back Extension
5 Rounds
WOD
” Clean And Jerk Cindy ”
1-10 reps of
Clean and Jerk (70/50)
1 Round of ‘Cindy’ after every round
CAP 16
*Cindy is : 5 Pull Up/ 10 Push Up/ 15 Squat
Compare to : 2/2/2015
Becka Checka
Our Tuesday Snatching continues with a challenging wod of ascending complexity and decreasing reps. Set up positioning and accuracy will dictate whether the back half of this workout is achievable without missing reps. And of course a big Happy Birthday to awesome athlete, mum and dedicated wife , our very own Rebecca.. Have a fun day today Bex!
Strength
Squat Snatch 3 x 3
SG High Pull 3 x 3 reps
SG Deadlift 3 x 3 reps
OHS 3 x 3 reps
* focus on speed / positioning for SS
** build weight for HP and DL
WOD
” Becka Checka ”
21 Power Snatch (50/35)
21 Burpee
15 Overhead Squat
15 Burpee/Toes To Bar
9 Squat Snatch
9 Burpee/Bar Muscle Up
CAP 16
CF Total Recall
Great turnout for Coach Haggis’ Oly Lifting on Saturday . We at CFN are extremely fortunate to have Lifting coaches of this calibre. Not only representative of their respective countries with PBs we will only ever dream of, but passionate full time dedicated lifting coaches. But sadly Lou Guinares and Callum Downey’s classes have been under-utilised and as paid coaches we will be forced to have these specialist classes as an additional cost. So use it or lose it!
Strength
Back Squat 3 x 10 (65% of 1RM)
Rest 1 minute
Weighted Pull Up 3 x 3-5 reps
Rest 2 minutes
WOD
” CF Total Recall “
AMRAP 2
10 Chest To Bar Pull Up
MR Power Clean (80/50)
Rest 2 minutes
3 Rounds
Compare to : 31/5/2016
Buddy Up
Fab Four
Our Friday Tight Night ought to see some pain faces in this multi-modal sweat-fest. Although the sets are small you need to transition quickly from your machine to get your rep count on. Recovery times will shrink to the virtual blink of an eye ;-)
Strength