C&J Complex and “Rest Stop”

Wednesday, August 5, 2020

Happy Birthday Korie!

Work Out of the Day

1. SKILL/SWOD

Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Low Hang Power Clean
1 Hang Squat Clean
1 Low Hang Squat Clean
1 Split Jerk

Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: 70-75% of 1RM Clean and Jerk

2. METCON

“Rest Stop”

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)

NEWS & UPDATES


FIRST OF THE MONTH: MEMBERSHIP DUES ARE DUE!

Athletes!  This is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month!

Please don’t make us chase you or there will be a burpee penalty! 😉

No, seriously, if you are not on a recurring credit card, please see a coach and pay this month’s dues…if it’s past the 5th they’re technically “late” 😬.

VISITORS ARE STILL RESTRICTED DUE TO COVID CASES RISING

Unfortunately, we are still on hold for accepting visitors to the box. We have health care workers and athletes who are caring for older parents and the safety of our community is important.

As soon as local cases subside and the concern of the spread has subsided we will revisit the visitors policy.

ICY SPONGES TO THE RESCUE!

We currently have icy sponges in a central cooler available during training. The heat and heat index has us very concerned about your safety.

We will continue to have fans on, garage doors and windows open. We’ll continue to encourage you to wear lightweight clothing, train early or late if possible, and hydrate appropriately.

New to this list of precautionary measures:

WE ARE NOT REPLACING THE WATER DURING THE DAY. Rather, once a day.

SO PLEASE DON’T REDIP!

Use your sponge, and when you’re done, throw it in the labeled trash can (for sponges) so we can wash and reuse.  If you need to refresh your sponge…just get a new one. Let’s don’t double dip to keep the water clean.

Rebel Leaderboard