CORNERBACK

CFBB 0929

29 SEPTEMBER 2017 CORNERBACK

Training Intent

– Strength: Retest of Power Clean today. Make sure to record your numbers as you will need these next month. Try to beat previous weights by 5#.

– Metcon: Try to complete big sets for this piece and don’t overpace as this should be a sprint. Weights should be challenging. This workout is challenging mentally seeing that you’ll have a barbell in your hand for the entire piece. Don’t give in and put the bar down sooner than you need to. Go right from last set of hang power cleans to front squats without dropping.

#cfbb
#cfsl
#barbellfever

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Weightlifting
Power Clean (1RM)
Find 1RM. Rest 2:00 between attempts.
– 8-10 Total Sets
Metcon
Cornerback
For Time:

21-15-9
Deadlift (135, 95)
Hang Power Cleans (135, 95)
Front Squats (135, 95)

Masters & Teens: (115, 75)
9min time cap
Goal’s Gym
Metcon (No Measure)
Weighted Sit-ups: 3 x 12-15