3.14.2022
CFSR family night out this Satruday 5pm – City Center. Meet up at Ccasa and Fieldworks patio area!
Warm-up
400 M Run
50 ft bear crawl, 50 ft solider kick, 50 ft samson, 50 ft side lunge
PVC: 10 each: pass thru, OHS, Round the world, GoodMornings, shoulder press, push press, push jerk
Empty Bar:
10 each: shoulder press, push press, push jerk
Technique work – Push Jerk
50 ft bear crawl, 50 ft solider kick, 50 ft samson, 50 ft side lunge
PVC: 10 each: pass thru, OHS, Round the world, GoodMornings, shoulder press, push press, push jerk
Empty Bar:
10 each: shoulder press, push press, push jerk
Technique work – Push Jerk
Push Jerk (3×70%, 3×80%, max @ 90%)
Metcon (AMRAP – Rounds and Reps)
8 min amrap
10 Box Jump
5 Squat Cleans 95/65 (rx+ 135/95)
5 Push Jerks
10 Box Jump
5 Squat Cleans 95/65 (rx+ 135/95)
5 Push Jerks