October 30, 2020

Posted By: Christi

REMINDER…NO 4:30/5:30pm classes tonight! Join us at 7pm for the CFC Scavenger Hunt!

5 rounds for time of:
10 Push Press, 155/105 lbs
20 Med Ball Cleans, 20/14 lbs

Goal: sub 12 mins

Retesting this workout from 4/1/19. Been a bit but this is a GREAT workout and a challenging one as well. Be honest with the push press and keep it exactly that. Fight to not re-dip under the barbell and keep that midline tight as you press overhead. The med ball clean is easy to go to a legs extended position when pulling off the deck. Reminder to bend those knees to save your low back a bit. If you find yourself fatiguing with the quads you can raise your hips a bit but make sure your back is still flat. Loading on the barbell should be something you can get either unbroken or in no more than 2 sets on any round.

Post Work
3 rounds for quality of:
12 Bent Over Flies, pick load
10 Weighted Sit-ups, pick load
10 Plate External Rotations, pick load

3xs :20sec each position:
3-Way Hip Stretch