9/21/20
Below is our class programming as well as the 2020 Games workouts. If you want to participate we are going to post the games workouts the rest of this week for those that want to do them. You can do either one.
Weightlifting
Squat Clean and Jerk (Build to a 1 Rep max)
Squat Clean + Hang Squat Clean + Jerk
Metcon
Metcon (Time)
10 Rounds
15 Wallballs (20/14#)
200m Run
15 Wallballs (20/14#)
200m Run
Scaling options for Run
12/9 Cal Bike or 250m Row
CF Games 2020
Front Squat (1 Rep max)
20 minute time cap
Friendly Fran (Time)
3 rounds:
21 thrusters
21 chest-to-bar pull-ups
21 thrusters
21 chest-to-bar pull-ups
W 85 lb. M 115 lb.
