Big shout out to the Ladies of CFWS who represented CFWS this weekend at the Festivus Games!
Sue, Riley, Jesse, Melissa, Kristin!
A very big congratulations to Sue and Melissa with a Clean PR of 125# and to Riley with a 165#!
Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.
5 Rounds For Time:
15 Kettlebell Swings, 24kg/16kg
10 Chest-to-Bar Pullups
Dumbbell Hang Power Snatch: Athlete should be able to complete each round in no more than two sets with short break. Scale load accordingly.
Chest-to-Bar Pullup: Athlete should be able to complete each round in no more than three sets with short break. Scale repetitions accordingly. Scale movement to jumping chest-to-bar pullup. Make sure athletes performing jumping chest-to-bars know to jump and quickly drop, not slowly lower themselves.
1) Strict Pullup 4 x 2-3 Reps from Failure
Athletes who can perform more than 10 reps per set while leaving 2-3 in the tank should add weight.
Scale down to one of the following, listed from highest to lowest strength/proficiency:
-Chin-Up Negative, 4-5 Sets, work towards being able to do 5 consecutive reps of 10 seconds each (https://youtu.be/OqryFFiR7i4)
-Piked Assisted Pullup, 4-5 sets, work towards being able to do 5 reps with a 10 second negative on each one (https://youtu.be/JpM5cOf6Ntw)
-Chin Hang, 4-5 sets, work towards a 45 second hold (https://youtu.be/-MI2VbEVHXg)
2) Power Clean + Power Jerk + Jerk, Build to Max
No more than two misses at top weight.
1) Side Plank x :60seconds/side