Strength -
Push Press -
2-2-2-2-2
RX
For time, using a running clock:
5 rounds of:
10 thrusters (65/95 lb)
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters (95/135 lb)
7 bar muscle-ups
*Time cap: 15:00
SCORE: TOTAL TIME
Level 2
For time, using a running clock:
5 rounds of:
10 thrusters (45/65 lb)
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters (65/95 lb)
7 chin-over-bar pull-ups
*Time cap: 15:00
SCORE: TOTAL TIME
Level 3
For time, using a running clock:
5 rounds of:
10 thrusters with a stick
10 bent-over rows (35/45 lb)
Rest 1 minute, then:
5 rounds of:
7 thrusters (35/45 lb)
7 push-ups
Time cap: 15:00
The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Hey CFQ! Tomorrow night is our last Friday night lights. After this weekend, the Open is done for another season.
You’ve all worked hard, let’s finish strong!
Heather will be at a family celebration of life so we’ll have to run the show without her. I will be keeping an eye out for full depth and good overhead lockout on the thrusters on her behalf 😉
Stay after you workout to cheer your fellow athletes and classmates on. We’ll have some snacks!
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