TUESDAY FEBRUARY 11
Good morning CFRE…
The Saturday morning Barbell Club was fantastic! Thank you Coach Mark.
I love the relaxed pace. It made me realize how much I love the fundamentals of Olympic lifting. So here we go…
You will notice that there will be two workouts posted daily.
The first will be our normal WOD. The second will be a Catalyst WOD.
The Catalyst WOD is supplemental for those of you who are wanting to improve your Olympic lifting skills. If you would like, you can also do double days or come in early. Complete the Catalyst WOD first, then the CFRE WOD second.
Snatch progression with PVC then with Oly bar
The BEAR Complex
Complete cycle 7 times each round
Start light and add weight each round
JERK BNK – HS; 80% 3 sets of 1 rep
POWER SNATCH – 65 % 5 sets of 3 reps
PUSH PRESS – 70% 5 sets of 3 reps
3 sets; no rest;
10 DB PRESS
10 PULL UP