Performance:
9-7-5 reps for time of:
Squat Clean and Jerk, 185/125
Muscle-Ups
Fitness:
3-6-9-12-15 reps for time of:
Power Clean 135/95
Front Squat
Jerk
C2B Pull-Up
There is a 12 minute cap on these workouts.
Post time and Rx to comments.
New Leveled Standardized Warm-Ups
This cycle we’re introducing some new standardized warm-ups which include two levels. The performance version is appropriate for folks who can clear the entire Fitness version as Rx’d and are ready for more advanced warm-ups. The performance version includes a Snatch development barbell complex and some tempo work. Post questions to comments.
Warm-Up 1
3 Rounds NFT of:
Fitness:
10 Overhead Squats, 45/33
10 Ring Rows
:30 Supine Plank
Performance
Behind the neck Snatch grip Push Press 45/33
3 Overhead Squats 45/33
3 Muscle Snatches 45/33
3 Tall Snatches 45/33
5-10 Chest To Bar Pull-Ups or Toes To Bars (strict or kipping)
Warm-Up 2
3 Rounds NFT of:
Fitness:
8e Reverse Lunges
8 Push-ups (2-1-x-2 tempo)
8 Strict Pull-ups or Chin-ups
Performance
4-6 Tempo Ring Dips (2-1-1-1)
8e Pistol or Reverse Lunges
12 Tempo Hollow Holds to V-ups (2-1-2-1)
Inside the Affiliate
Ever wonder about the origins of and rationale behind our Athlete of the Month series? Wonder no more! There’s a brief new post over on ITA that shares a bit more about this beloved tradition. Check it out. Share it with your gym friends, and especially if you’ve been an AOTM, consider sharing it on social media!
CFSBK Snow Shoe Adventure
Take advantage of our record snowfall this Winter with a CFSBK snowshoe hike at Bear Mountain with local outfitter Gear to Go. Full day guided outing on Saturday, March 1st includes all equipment and roundtrip transportation from the gym. See the event page for more info and how to sign-up!
Happy birthday, KMo!!!
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This Elephant can PAINT ITSELF
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