Fitness: Clean Deadlift to Knee + Knee Power Clean + Front Squat (or Full Clean)
Work up to a heavy weight on the complex and perform 3-5 reps there.
Performance: Clean 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Post loads to comments.
3 Rounds for As Many Reps as Possible:
1 Minute Dumbbell Snatch (as heavy as possible, alternating arms)
1 Minute Burpees
1 Minute Rest
Post Rx and reps to comments.
- Happy birthday, Rachel D.!
- WE'VE PASSED 66% OF OUR FUNDRAISING GOAL! (As of 10pm last night.) IF WE HIT $35,000, THERE WILL BE ANOTHER BIG SURPRISE. JUMP ON IT!
- ICYMI: HEAT ASSIGNMENTS ARE AVAILABLE HERE! Team captains, please email your teams to keep them in the loop about when they need to be at the gym. The upstairs annex will be available all day for the two teams in the upcoming heat to warm-up.
CFSBK Leaderboards... Not Just on the White Board!
Front Desk wunderkind Ruth P. created a new tab for us on the blog, called CFSBK Leaderboards (located in the lower lefthand column under Member Resources). No longer must you row a 10K in order to review the top three men and women in each category. Now, you can stare at the Leaderboard while you couch stretch at your desk on your "lunch break" or foam roll in the privacy of your living room. Gosh, we're good to you. Serious kudos and thanks to Ruth!
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