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Wed June 29, 2016

CASS CLASH THIS SATURDAY! 

All athletes and judges please arrive at 8am for mandatory briefing and Q&A

The heat list with times and notes for the day are posted in the MEMBERS ONLY group on Facebook 

 

A. Clean Pulls - Reps 5-4-3-2-1-1-1 
(Increasing weight, all singles at same weight, approx. 95% of clean)

B. Work to challenging weight for Complex:
Muscle clean + Power Clean + Squat clean

Once you fail on the muscle clean, continue with:
Power Clean + Squat Clean

Once you fail on the power clean, continue with:
Squat clean (no misses)

C. AMRAP 8 min:
***Note, if you are doing Cass Clash, I would recommend 
scaling deadlift weight down a bit more 

6 Deadlifts (60-65% max) 
12 Pistols (scale: Split Squats or Pole Pistols) 
18 Abmat Sit-ups (ADV 12 GHD)

Tue June 28, 2016

Cass Clash partner competition this Saturday, July 2nd. 

All athletes, judges, and volunteers, please arrive NO LATER than 8am. We will have a workout brief and answer any questions you may have. 

Then you will have a few minutes to warm-up before the first heat starts at 9am 

We will be providing more details on heats later this week

The videos for movement standards and execution:
https://www.youtube.com/watch?v=Tsv-OhBtBlc&list=PLKYZYuxSMX2nZZf_0aDG40...

 

A. Muscle-up transition practice x 5 minutes

ADVANCED:
Strict Muscle-up practice or EMOM x 5 minutes

B. Strict Pull-ups or Ring Rows 
EMOM x 8 min (choose number to complete unbroken each minute)

ADVANCED:
Muscle-ups (kipping)
EMOM x 8 min (choose number to complete unbroken each minute)

C. AMRAP 25 min:

Run 200m / Row 250m
9 HSPU (3 Strict + 6 Kipping)
12 Pull-ups (ADV 2 legless Rope Climbs) 
15 Push-ups (ADV 15 Ring Dips)

Mon June 27, 2016

Cass Clash partner competition this Saturday, July 2nd. 

All athletes, judges, and volunteers, please arrive NO LATER than 8am. We will have a workout brief and answer any questions you may have. 

Then you will have a few minutes to warm-up before the first heat starts at 9am 

We will be providing more details on heats later this week

The videos for movement standards and execution:
https://www.youtube.com/watch?v=Tsv-OhBtBlc&list=PLKYZYuxSMX2nZZf_0aDG40...

 

A. Work to challenging but smooth weight for complex:

1 Snatch Pull
1 Low Hang POWER Snatch (just above knee) 
1 High Hang Squat Snatch (hip crease) 
2 OHS

B. PAUSE Back Squat 
(Take a full 1 second at the bottom, NO BOUNCE, then ascend)

Reps 4-2-2-2 (increasing weight each set)
 

C. 5 Rounds For Time (12 min cap):

4 Hang Squat Cleans (135/95, ADV 185/120)
6 Bar-Facing Burpees
8 TTB 
Rest exactly 1 min

***Score is TOTAL TIME 

 

Sat June 25, 2016

Cass Clash Partner Competition coming up on Saturday July 2nd! It's less than 2 weeks away!
Deadline to register your team is June 27th 

RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater 
Prizes
Drinks in PB after
#community 

Get your team signed up now!! Registration form on front desk

A. CF Mainsite Workout:

AMRAP 10 min:

50 Double-unders
10 Back Squats from ground (135/95)

Rest as needed

B. 2 Rounds:

Walking Lunge 50m (halfway up alley)
Run 350m

NO REST

2 Rounds:

25 Burpees (lateral over barbell)
25 SDHP (75/55#)

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