Tamara
__________________
Workout
Power clean 5-5-5-5-5
Front squat 10-10-10 (as heavy as possible, no rack)
Fashionista
Karla
_______________
Workout
3 rounds for reps of:
:30 bar muscle-ups
:30 chest-to-bar pull-ups
:30 pull-up
rest :90
Then,
Complete as many rounds as possible in 8 minutes of:
10 bar-facing burpees
10 push presses (95/135)
10 push jerks (95/135)
Focused
Jeff
________________
Rest Day
Progress
Coach Amy
____________________
Workout
*Find a single-arm dumbbell snatch max
Then use 70% for 2 rounds of:
185-pound deadlift, 60 reps
40 single-arm dumbbell snatch, alternating arms
20 hang power clean and jerks with dumbbells
_____________________
CONTEST
All week, we will be accepting T-shirt designs for a limited edition 2015 gym T-shirt. Whoever submits the chosen design will receive a free T-shirt and bragging rights. All artwork needs to be emailed by Friday April 10. This will be the shirt worn by our gym during the California Regional, so submit a badass design that represents the spirit of CFSC to you.
Get Set
Jenny
_________________
Workout
3 rounds for time of:
Run 800 meters
135-pound overhead squats, 15 reps
Grippy
Choked up
__________________
Workout
Squat Clean 5-5-5-5-5
Rope Climb 3-3-3-3-3
__________________
Regular classes on Easter Sunday: 8 am and 10 am
Individual
Hair
________________
Rest Day
Extend
Pete
_______________
Workout
Run 5 km
Judged
_________________
Workout
7 rounds for time of:
7 squat cleans (185/125)
7 muscle-ups
Erectors?
Brad and Cara
__________
Workout
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
