Friday 11/4/16

Friday 11/4/16

Benchmark Week – You can thank Bethany for today’s benchmark pick.

Last call for suggestions for tomorrow. Our ears are still open.

Level 1/2 Test – Monday at 7pm. Please get signed up.

Intro to Barbell – Tomorrow at 10:30 am. Squat, press, deadlift technique work. It’s the 7th Element. Our goal is to make your transition into the upper levels seemless. A semi-private lesson is the best way possible. We will make you better lifters. It’s a free private Elements class. You need this in your life. Trust.

Warmup
Dynamic Athletic Movement

3x
1/1 Getup
5 Downdog Pushups
10 Swings

Skill Review (as a group)
Toes to Bar
Double Unders

Conditioning
CF Games Open Workout 16.2
(truncated version)

12 Minutes to complete the following:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

L4 – as Rx
L3 – men clean 95/135/155, women clean 65/95/115

Levels 0-2:

12 Minutes AMRAP
25 butterfly sit-ups
50 single unders
15 Kb clean and squat

L0-2 – can do 15 T2B, 25 DUs if possible