General Warm-up # 2 Then…, Clean – 80% x 2 x 5 —> 15min cap Then…, Hang Clean Pull – 90% (Off Clean) x 3 x 3 —> 5min cap Then…, Back Squat – 80% x 5 x 3 —> 15min cap Then…, EMOM x 10 min ODD: Kipping Ring Dips – 10 EVEN: Row 15 Cal or Bike 15 Cal Extra Credit…,
- GHR – 5 x 10
- Hip Extension Double KB Row (24/16kg) – 5 x 10 @ 1201 tempo
- Floor DB Chest Press – 5 x 15 (50/40#)
CFG TEAM IN-HOUSE THROWDOWN Reflections What a day! We are so proud of all the athletes who participated in our In-House Throwdown on Sunday. A special thanks to everyone who came to cheer and support, and to those who helped us judge.
We had a packed house, and the energy level was through the roof! Many of you were nervous about your first competition, but we trust you all had a great first time experience! It was amazing to see the support and the teamwork present. Wod #2 was such fun to watch how all the teams came together to strategize and work together. Many athletes stepped outside their comfort zones and were able to perform the barbell complex that was much heavier than they normally handle.
We are so grateful to our amazing community. Your camaraderie and enthusiasm is inspiring. Can’t wait until our next Throwdown very soon!
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