Wed June 29, 2016
CASS CLASH THIS SATURDAY!
All athletes and judges please arrive at 8am for mandatory briefing and Q&A
The heat list with times and notes for the day are posted in the MEMBERS ONLY group on Facebook
A. Clean Pulls - Reps 5-4-3-2-1-1-1
(Increasing weight, all singles at same weight, approx. 95% of clean)
B. Work to challenging weight for Complex:
Muscle clean + Power Clean + Squat clean
Once you fail on the muscle clean, continue with:
Power Clean + Squat Clean
Once you fail on the power clean, continue with:
Squat clean (no misses)
C. AMRAP 8 min:
***Note, if you are doing Cass Clash, I would recommend
scaling deadlift weight down a bit more
6 Deadlifts (60-65% max)
12 Pistols (scale: Split Squats or Pole Pistols)
18 Abmat Sit-ups (ADV 12 GHD)
Tue June 28, 2016
Cass Clash partner competition this Saturday, July 2nd.
All athletes, judges, and volunteers, please arrive NO LATER than 8am. We will have a workout brief and answer any questions you may have.
Then you will have a few minutes to warm-up before the first heat starts at 9am
We will be providing more details on heats later this week
The videos for movement standards and execution:
https://www.youtube.com/watch?v=Tsv-OhBtBlc&list=PLKYZYuxSMX2nZZf_0aDG40...
A. Muscle-up transition practice x 5 minutes
ADVANCED:
Strict Muscle-up practice or EMOM x 5 minutes
B. Strict Pull-ups or Ring Rows
EMOM x 8 min (choose number to complete unbroken each minute)
ADVANCED:
Muscle-ups (kipping)
EMOM x 8 min (choose number to complete unbroken each minute)
C. AMRAP 25 min:
Run 200m / Row 250m
9 HSPU (3 Strict + 6 Kipping)
12 Pull-ups (ADV 2 legless Rope Climbs)
15 Push-ups (ADV 15 Ring Dips)
Mon June 27, 2016
Cass Clash partner competition this Saturday, July 2nd.
All athletes, judges, and volunteers, please arrive NO LATER than 8am. We will have a workout brief and answer any questions you may have.
Then you will have a few minutes to warm-up before the first heat starts at 9am
We will be providing more details on heats later this week
The videos for movement standards and execution:
https://www.youtube.com/watch?v=Tsv-OhBtBlc&list=PLKYZYuxSMX2nZZf_0aDG40...
A. Work to challenging but smooth weight for complex:
1 Snatch Pull
1 Low Hang POWER Snatch (just above knee)
1 High Hang Squat Snatch (hip crease)
2 OHS
B. PAUSE Back Squat
(Take a full 1 second at the bottom, NO BOUNCE, then ascend)
Reps 4-2-2-2 (increasing weight each set)
C. 5 Rounds For Time (12 min cap):
4 Hang Squat Cleans (135/95, ADV 185/120)
6 Bar-Facing Burpees
8 TTB
Rest exactly 1 min
***Score is TOTAL TIME
Sat June 25, 2016
Cass Clash Partner Competition coming up on Saturday July 2nd! It's less than 2 weeks away!
Deadline to register your team is June 27th
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. CF Mainsite Workout:
AMRAP 10 min:
50 Double-unders
10 Back Squats from ground (135/95)
Rest as needed
B. 2 Rounds:
Walking Lunge 50m (halfway up alley)
Run 350m
NO REST
2 Rounds:
25 Burpees (lateral over barbell)
25 SDHP (75/55#)
