Thursday 4/20/17

Available on Tuesdays & Thursdays from 12-1 PM? Interested in some specific Kettlebell Training? Register for the Spring session (12 classes, April 25-June 1) of instructor Wendy Goodman’s “Hell’s Bells Hardstyle Kettlebell Club,” held at CFIL. Details and pricing for the class can be found HERE (scroll to the bottom of the page). CFIL members who are interested, please email to sign up. Please note that this is a separate program; CFIL WOD classes do NOT count toward this course.

May Strength Seminar Series with Tristan Churm (Saturday May 6, 13, 20): REGISTER HERE! Information about the seminar can be found at the top of the registration form.


Deadlift (6 x 6 @ 65-70%)

Every 3 minutes, for 18 minutes (6 rounds):

6 Deadlifts @ 65-70% of 1RM
12 (total) Jumping Lunges (in place)


“Incognito 2RM Snatch”

15 minutes to complete the following (NOT FOR TIME):

10 High-Hang Power Snatch (~50%)
50 Double-Unders

8 Hang Power Snatch (~60%)
40 Double-Unders

6 Power Snatch (from floor)  (~70%)
30 Double-Unders

4 Hang Squat Snatch (~80%)
20 Double-Unders

2 Squat Snatch (from floor) (~90% +)
10 Double-Unders

Use same weight for all reps within each movement (includes final 2 snatches at same weight). Goal is to ascend weight as movements progress (percentages are suggestions). Record weight used for final 2 Snatches, indicate other weights used to comments.


Banded Shoulder Distractions

Categories: WOD

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