Today we say goodbye to coach Michelle. Michelle has been with us CFG for 3 1/2 year. We can’t thank Michelle enough for her coaching and making CFG such a fun and exciting place to be. We wish her all the best!!!
2 Rounds:
6 Bent over flyes w/change plates
6 Z press w/change plates
6/6 Reverse lunge
6 BB Bradford press
:30 bike sprint
Then…
Every 1:15 x 6 sets (Week 1 of 4)
6 Push press
(start at about 85-90% of your 1rm strict press and build over the 6 sets.)
Finisher: 30 Plate halos (switch direction every 5 reps)
Focus on keeping your chest up, squeezing your glutes to open your hips and drive the bar off of your shoulders. As soon as the bar gets to your forehead, be aggressive about getting your head through.
Then…
EMOM: 13:00 (2 rounds)
Min 1: 12/9 cal bike
min 2 Max effort S2OH 75/55 or empty bar
min 3: 12/9 cal bike
min 4: Max effort back rack lunge 75/55 or empty bar
min 5: 12/9 cal bike
min 6: Power snatch 75/55 or empty bar
Min 7: Rest
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