Wednesday August 9,2017

Welcome Baby Nicolas to the CFJ family!

 

Strength/Mobility Session:

3 rounds:

2 minute prize squat hold

5 snatch balance

**round 1: go to a half depth squat, focusing on maintaining perfect squat form (neutral spine, knees out, chin neutral, etc). Snatch balance at 65%

**Round 2: 3/4 depth squat. Snatch balance at. 75%

 

**Round 3: Full Roth squat. Snatch balance at 85%.

 

DO NOT LET SQUAT FORM DETERIORATE AS YOU GO LOWER. IF IT DOES, GO BACK TO THE PLACE YOU CAN MAINTAIN PERFECT POSITION.

 

WOD:

For time:

64 pull-ups

8 OHS

 

**Spirit of the WOD— Another test of either your gymnastics prowess or ability to strategize. Squats should be out of your comfort zone enough that you may not be able to snatch it up, but that if you work really hard, you might be able to get all done unbroken. But ONLY if you push yourself beyond what hat you “want” to do.

 

BOOTCAMP:

For Time:

Run 1 mile buy in

then..

8 rounds of

8 Weighted Step-ups (L+R=2)

8 Pull-ups

then..

ROW 1000m cash out