Schedule for this Week:
Monday - Any CFO class
Tuesday - 8PM (games 11.3)
Wednesday - Rest Day
Thursday - Any CFO class
Friday - Any CFO class
CFO's workout is posted on the main blog crossfitomaha.net. In addition to the goal of acquiring reps, I would also like all of you to come flying out of the gate full sprint. Don't leave anything in the tank that first round and so on. This is will only work if you truly give it your all. Post here what your reps were for each round.
If you'd like to come in at an off hour, you can do a strength lift of your choice at 3x5 for slow lifts or 3x3 for quick lifts, both sets across.
Post results to comments.
3 comments:
Power Cleans: 14,10,10,12,12
Burpees: 15,14,14,14,13
Ricky I performed the Power Cleans with good technique this time! It made everything much easier!
Hope to see everyone Tuesday at 8pm!
Power cleans: 10,11,10,10,10 (I quit 5 seconds early in first round when I thought "time" was called instead of "five".
Burpees: 12,12,11,11,11
108 total Rx'd
PC = 12, 11, 11, 10, 10
These slowed down way more than I expected - my hands just wouldn't hold on anymore.
Burpees - 13, 12, 12, 11, 11
Stayed more consistent than I expected - worked on landing w/flat feet, which I usually forget to do. Helped a lot.
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