Snatch Clinic with Coach K is TONIGHT from 6-8pm. SIgn up here: Snatch Seminar
“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB
FITNESS & AIM
A. Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders
B. Two sets of:
Hawaiian Squat x 90 seconds each side (video: https://www.youtube.com/watch?v=Ya7sdSAt1Hg)
Prone Plank x 60 seconds
SPORT
Day 10
5 sets; each for time
A) 15 Wall balls – 20#/10′ – 14#/9′
B) 15 Kettlebell swings – 55/35#
C) 15 Box jumps, step down – 24/20″”
D) 60 Double unders
E) 15 Burpees, jump/OH clap
F) 15 Hang power snatches – 75/45#
Rest exactly 5 minutes between sets
Notes
-Will report 5 scores
-Vary exercise sequencing each set to reflect the following orders:
Set 1 – ABCDEF
Set 2 – FEDCBA
Set 3 – BFEADC
Set 4 – DAFECB
Set 5 – CDBFAE”
CROSSFIT MOMS
Rest Day