Tuesday, November 15, 2016

161115:

Don't forget to sign up with Paige if you would like to continue working out with us after today (11/15)! We are still offering the promotional rate of $150/mo for the first 40 CF Homeward members.

Heavy MetCon Day

METABOLIC CONDITIONING:

AMRAP 4min:
Isabel
 - 30 Snatches (135/95)
 (The goal is to use a weight that allows for 30reps in the 4 minute period. If you complete more than 30 reps, mark your time at the 30 rep mark and continue for the remainder of the 4 minute period.)

Rest 4min

AMRAP 4min:
 - 8 KB Swings
 - 6 Dynamic Pushups
 - 2 MU

Rest 4min

AMRAP 4min:
Elizabeth
21-15-9
 - Clean (135/95)
 - Ring Dip
 (Same as Isabel, above. The goal is to be able to get close to finishing in the 4 minute period. If you complete the entire 21-15-9, note your time for your records and then start over with 21 Cleans to continue through the remainder of the 4 minute period.)

Rest 4min

AMRAP 4min:
 - 8 Deadlift
 - 20 DU