The Cubby Sheriff aka Mike V!!
Warm Up and Mobility
Gymnastics/Skill
7 – 10 Minutes of
Alternating between
Pulls
– T2B
– Pull Up / C2B
– Muscle Ups (Ring and Bar)
– Butterfly
Box Jump Practice
– Rebounding
– Height
– Overs
Open
3 RNFT
5 x Strict Pull Ups + Max UB Kipping
3 – 6 x box jumps into depth jump. Start bodyweight can use dumbbells when comfortable
6 – 8 x OH Weighted Pistols
Or
Strength
Back Squat
5 x 5
“Tears in Rain”
EMOM 3
1 x High Hang Squat Snatch + 2 x Snatch Balance + 2 x OHS
EMOM 3
1 x Hang Squat Snatch + Snatch Balance + OHS
EMOM 6
1 x Squat Snatch
STR – % makeup
WOD – 175#
Nice work 6am, thanks Lauren!
STR – 65/85/105/125/145
WOD – Worked up to 105
Wrapped up a great first week at CFRT. Thanks, Lauren!
Awesome Rob!!
Back Squats 5 x 5
WOD 45# (I think)
What a week…looking forward to some Saturday morning fun with Gaff…it’s gonna be the best hour of my day! 😉
Thanks Coach Lauren – you made all that squatting FUN!
Great work All Stars! Nothing like the sound of a bell on EMOM day!
WOD: worked up to 65#, failed at 70# numerous times, but oh so close!
STR: 5×5, working from 135 1RM
Thanks, Kelly G! Great work, 4:30!
STR: only had time for a 3×5
WOD: worked up to 80#, snatches felt like a mess today. I was rushing so the bar was coming out and I was jumping forward and landing on my toes to catch it. I felt like my form on tuesday was 10000% better than Friday, crazy crazy.
Nice job 4:30 and thanks Kelly!