HH & THE AOC
Strength
E3M12M
8 Strict Pull-ups or Chin-ups (8 must be UB, use band if needed) +
15 UB Push Ups (scale as needed, if easy, go to rings or deficit)
MetCon
For Time:
50 Box Jumps 24/20
40 STOH 95/65
30 Sit-ups
20 Burpess over the bar
10 Hang Squat Snatch 95/65
Coaches Notes
2 Awesome Items:
1. Halloween Havoc
2. The Athlete Outfitting Company @ CFCB
The details:
The Halloween Havoc Partner Comp is coming!
OCT 29th - 830am - 5pm + an epic Halloween After-Party! 3 Workouts + a Final for the Top4
Prizes Prizes Prizes (incl prize for best team costume)
Find a partner (MM or FF), register and come have some fun ($75/pp)
Registration is live here: HH REGISTRATION
Here's a sneak peak at the first workout of the HH:
EVENT 1 & EVENT 2
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COMPLEX with a dead burpee chaser
6min to find:
Max load 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead
Rest 1min
3min AMRAP
2 Deadlifts
6 Bar Facing Burpees
4 Deadlifts
6 Bar Facing Burpees
6 Deadlifts
6 Bar Facing Burpees
8 Deadlifts
6 Bar Facing Burpees
continue adding 2 deadlifts each round until time is complete
Rx & Rx+ Deadlift Load = Partner’s heaviest successful weight in the complex from Event 1
Score =
Complex: Combined heaviest successful load
AMRAP: Combined reps
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THE ATHLETE OUTFITTING COMPANY ONSITE TUESDAY SEPT 27TH
If you are in the market for some knee sleeves, a lifting belt, tape, or anything else CF apparel & accessory related come see Coach Tim and The Athlete Outfitting Company @ CFCB Tuesday evening!
– Eric Barber
