Split Jerk Build Up E2MOM
5 – 4 – 3 – 2 – 1 – 1
4 Rounds For Time: (18min cap)
600m Run / Row or 1.5k Bike
6 Hang Split Cleans (alt legs)
12 Split Jerks (alt legs)
REST 1min after Each Round
Barbell Weights = 135/95 RX+155/105 MRX 95/65
Handstand Walk & OH Development
5 Wall Walks
10 Handstand Shoulder Taps Facing Wall
15 Strict Dips
5 Attempts Handstand walk
100m Kettlebell Overhead Walk
100m Overhead Plate Carry/Waiter Walk As Heavy As Possible
CFHSV LABOR DAY SCHEDULE
We WILL have classes at 7am, 815am, 915am, and 1130am, as well as Open Gym from 10:15am-11:30am.
All other classes canceled. No childcare today.
135(5)-185(3)-215(2)-245-275-300
17:59 rx+ row
A. 235
B. 16:40 rx+
A. 125(5)-145(4)-165(3)-175(2)-185(1)-195(1) PR
B. 3 rounds rx+ run
A. 260
B. 16:50 rx+
A. 135-155-175-195-205
B. 17:08 Rx Row
265
15:00 Rx+ Row
135-185-225-255-285-305
14:20 row Rx+
A. 225
B. 16:33 RX+ row
A. 345
B. 15:38 rx+ row
Yesterday’s Workout –
A: BackSqts – 135(8)-205(6)-255(2)-290(1)-310(1)
B: 48 reps (25 SC/23 HSC), scaled (ran both rds, 115#)