Congratulations to CFG Athlete, Ivy Mak, on a great showing at her first Olympic Lifting competition Sunday.
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Crossover Symmetry Then…, General Warm-up Then…, Oly Endurance + Gymnasty With a 20:00 running clock complete 3-4 rounds for quality of:
- 10 TNG Hang Sq Cleans(Based On Feel: BOF) + 10-20 V-up Sit-ups
- Rest 1:00 – 2:00 Then…,
- 10 TNG Pwr Snatches (BOF) + 10-20 Toes 2 Bar or Knee 2 Armpit
- Rest 1:00 – 2:00 Then…,
- 10 TNG Push Jerks (BOF) + 10-20 Kipping or Butterfly Pull-ups
- Rest 1:00 – 2:00 Then…,
=============================================================================== Based on feel means exactly that. Don’t go so heavy that your form looks like s@#t and you start to break during round two. If a coach asks you to drop down in weight, please, listen. They see what you don’t. What I’m looking for is speed and commitment. Remember what red means (BOLD): Unbroken. =============================================================================== Then…, For Time 30 Wall Balls, 20/14# (Rx+30/25/20#) Run 7:00 inside or 1 Mile outside or Row 1600m → No Erg or Bike 30 Wall Balls Extra Credit…,
- 5 Rope Climbs For Quality
- Bottom Of Dip Hold – 4 x :20 Hold
- Ring Support Turn Out – 4 x :20 Hold
- Hip Extensions – 4 x 15
- Standing Plate Lateral Raise – 4 x 10