“November Rain”
1) Every 40 seconds for 6:00 minutes (10 total reps):
Happy Halloween! Collect a bunch of CANDY & then bring it all in for the annual CFOIB CaNdY DuMp! This year we will be paying Pups & Cups $1 per pound of candy DUMPED! Only on Thursday though- from 4 – 5pm!
1) Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
Coach’s Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
2) 3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
10 Lateral Burpee Box Jumps 20″
20 Jumping Squats 45#
Coach’s Notes: Post time completed to comments.
6:00 am At the Box – will go over form drills then do some long rowing intervals.
5:30pm Meet at the water tower at Ocean Isle Beach will go over form drills and then 2 mile tabata work.
The 6am'ers
1) 15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).
2) For time.
30 T2B
20 Thrusters 115/75#
Run 800m
20 Thrusters 115/75#
30 T2B
Coach’s Notes: Post Time completed to comments.
Don’t forget to order your Custom Fit meals by Tuesday (midnight) for NEXT week’s delivery & pickup on Monday, Nov 5th Thursday, Nov 8th.
Here’s the link: www.customfitmeals.com
1) 15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).