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Training for Thursday, July 9th

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CFWS

 

Group Circle

 

Warm Up

 

Strength

15 minutes to complete: 1 Snatch Deadlift + 1 Snatch (The deadlift is just standing up with the weight under control. This will show what the individual proper bar path should resemble. The Snatch is just the Deadlift with velocity! They should look identical from the floor, just faster during the snatch. This is a complex and completed without dropping the barbell.)

 

Workout of the Day

15 minute AMRAP

10 Toes to Bar

10 Thrusters (115/85)

400m Run

 

Mobility

3 x 20 alternating knee hugs with external rotation

 

Foundations CLASS 1

Review/Skill

Air Squats/Goblet Squats

Burpees

Sit Ups

KB Swings

 

Workout of the Day

6 min AMRAP

10 Goblet Squats

10 Burpees

Rest 2:00 minutes

6 min AMRAP

15 Sit Ups

10 Russian KB Swings

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