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Tuesday…5/22/18

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Weekly Announcements:

  1. Murph – Saturday @ 9am – BBQ to follow!
  2. Don’t forget our Summer Specialty Class Offerings. Especially all you 9am people who love to swing on rings…

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Mindset:

“These acts of mass murder were intended to frighten our nation into chaos and retreat.But they have failed; our country is strong.”
–George W. Bush

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Nutrition:

Fill up when you eat. – Some diets have you eating up to six meals a day, grazing on low-calorie or low-fat fare. But at CFG we want you to eat like you’re supposed to, until you feel full and satisfied. Don’t consider it a meal until you get your fill.

 

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Movement:

A. MWOD:

Partner thoracic spine + foam roller

 

B. Weightlifting:
12-15min to work up to 75% of 1RM Snatch and perform THREE singles of this complex:
Hang Power Snatch + 2 Overhead Squats

*One “single” is comprised of all three movements. Deadlift bar, hang power snatch, overhead squat, overhead squat, drop.

 

C. Metcon:

5min AMRAP:
20 Double Unders
15 Overhead Squats (75/55)
10 Bar-Facing Burpees
-rest 1min-
3min AMRAP of same movements
-rest 1min-
1min AMRAP of same movements

*Double Under scale = Single Unders (same amount)

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Post WOD Recovery:

Calf stretch – 2min each side

Couch stretch – 2min each side

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