WINTER MELTDOWN!!!

This Saturday at 10:30 AM is the Winter Meltdown. Many athletes from SRCF will be competing so come down and support them.

*Athletes remember to wear your SRCF Gear to compete and REPRESENT!!!!

Workout #1 –
“High Voltage”
10 minute amrap
250m row
5 burpees
10 kb swings, 55/35# just breaking plane of shoulder

Workout #2 –
“The Cycle from hell”
3 minute AD test for max calories

Workout #3 –
“300″
15 minutes on the clock for max reps:
50 wall ball shots, 16/12# to 9 ft. target
50 sit ups (chest to knees)
50 db power snatch, 35/15# (25/arm)
50 box jumps, 20/15″ (step ups are acceptable)
50 push ups to ab-mat
50 jumping pull ups

*the db for the power snatch only has to pass the knee – does not have to touch the ground

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– GH Raise
– Scap retraction pull up
– Goblet squat
– Double under practice

Then

FITNESS:
A. Mid hang power clean + front squat + mid hang power clean + push press – work on complex for 8 minutes
B. RDL, 3 x 5; rest 60 sec
+
15 min
5 push ups
7 ring rows
10 air squats

PERFORMANCE:
A. mid hang clean + clean pull + clean + PJ – work on complex for 10 minutes
B. RDL x 3 x 3, rest 60 seconds
+
15 minute amrap – compare to 12 minutes 2 weeks ago
“Cindy”




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