In a 5 Minute Window:
50 Calorie Row + 1 Round of Cindy
AMRAP Power Cleans at (95/135#)
-Rest 5 Minutes-
In a 5 Minute Window:
40 Calorie Row + 2 Rounds of Cindy
AMRAP Power Cleans (115/165#)
- Rest 5 Minutes-
In a 5 Minute Window:
20 Calorie Row + 3 Rounds of Cindy
AMRAP Power Cleans (135/205#)
Coaches Notes:
Record total power cleans for each round.
Scale the calorie row if necessary and the weight of the power clean for newer athletes.
Quote:
If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.
—Oprah Winfrey
9 comments:
8:30a competitors
Aimee 11/9/10=30 Rx
Steph V 4/0/6 =10 scale 103/113/113 Scale
Bekah 2/2/4 =8 scale 65(Rx)/115(3/6/11)/115(3/6/11)
9:30a
Mark R 16/5/2 =23 135#/165#/185# Rx
Neil 7/4/0 = 11 135#/155#/155# Rx
Jill H 20/8/7 =35 75#/85#(2rds)/95#(2rds)
*Nicole R 5/9/2 =16 45#/50#/50# band
*Nicole M 12/12/5 =29 55#/65#/75# band
*Barb Z 8/10/3 = 21 65#/75#/85# band
*Emma 10/11/1 =22 55#/65#/75# band
* Scaled
Rd 1:
30 calorie row
1 rd Cindy
Max reps power clean
Rd 2:
20 calorie row
1rd Cindy
Max reps power clean
Rd 3:
15 calorie row
2rds Cindy
Max reps power clean
** Scaled 2
Rd 1:
35 calorie row
1 rd Cindy
Max reps power clean
Rd 2:
30 calorie row
1rd Cindy
Max reps power clean
Rd 3:
20 calorie row
2rds Cindy
Max reps power clean
12:15pm
Rob 18/5/0= 23 Rx
Pam 12/3/0= 15 Rx
Tim 13/9/11= 33 Rx row 95/115/135 (1-1-1 cindy)
*Meredith 12/10/5= 27 55/75/85
Jill 16/8/3= 27 Rx 35/30/20 cal
**Karen 14/3/7= 24 63/73/83 (1-2-2cindy)
*Seba 6/3/1= 10 63/68/68
*Teresa 9/8/0= 17 55/65/75
*Jessie 12/8/5= 25 63/68/73 (1-2-2 cindy)
LP for TP's morning classes -
Mike Sim 37 Rx
Angelo 20 115/135/155
Jeff B 24 Rx
Teresa 9 85/90/95
Kevin 21 115/125/145
Matt Ry 8 115
Dana D 13 Airdyne 30/20/10, 44kb
Ashley Mc 11 85/115 and 50/30/15 cal
Marisa A 16 40/30/20 cal, 55/75/75
Meg H 9 extra 10 cal row, Rx
Paul D 8 125/135/135, band
Masters
3/ 5 minute rounds with 3 minutes rest between
30 cals + 1 round cindy + max power cleans
Bob 26 (35#) jpu
Terry 25 (53#) rom squat
4:30 PM
*Jess A 32 55/65/75
*Katie M 24 65/65/70
Dave 34 Rx
Mike R 12 (135/165/175)
Mike M 8 95/95/95
Kevin H 34 115/125/135 (1/1/3 cindy)
Maggie 17 (with 8 out of order) rx
Jenna 14 (95/115/115) (1/1/2 cindy)
*Meggan 32 65/75/85
* Scaled
Rd 1:
30 calorie row
1 rd Cindy
Max reps power clean
Rd 2:
20 calorie row
1rd Cindy
Max reps power clean
Rd 3:
15 calorie row
2rds Cindy
Max reps power clean
5:30 PM
**Bryan 21 (65/75/85)
**Alex 17 (55/65/75)
**Shawna 8 (85/95/95)
Sean 23 (115/135/145) (cindy 1/1/2)
Patrick 24 (135/135/155)
Ryan S 17 (115/135/155)
**Twinnie 19 (65/75/85)
**Mariana 36 (65/75/85)
*Ale 32 (55/65/75)
Keith 36 Rx
Alicia 9 (85/95/95)
Josh P 20 (115/135/155) (cindy 1/1/2)
* Scaled
Rd 1:
30 calorie row
1 rd Cindy
Max reps power clean
Rd 2:
20 calorie row
1rd Cindy
Max reps power clean
Rd 3:
15 calorie row
2rds Cindy
Max reps power clean
** Scaled 2
Rd 1:
35 calorie row
1 rd Cindy
Max reps power clean
Rd 2:
30 calorie row
1rd Cindy
Max reps power clean
Rd 3:
20 calorie row
2rds Cindy
Max reps power clean
6:30
Kris 6 95/115
Matt e 7/135
Cline 15 115/135
Esra 21 55/65/75
Mike c 8 105/115
Nate 12 95/105
Lindsey 22 65/75/85
Raj 10 95/115/135
Alan 10 53/63/68
Stasie 13 35/45
Pam 14 30/40
Steph c 58 1arm db cln 20/25/30
730pm
30/20/10 cals
1 round Cindy each time
Max reps power cleans
Christa 10/7/8=25 55/60/65
Jocelyn 24/21/22 = 67 35/40/45
Phani 25/20/20=65 65/75/85
Anvesh 5/10/10=25 55/65/75
🔨🔨
Timed Mile on the Track at 5:30 CF Endurance Session
Justin R 5:58
Joy C 6:27
Laura P. 6:33
John McH 6:35
Dave N 6:54
Maggie 6:57
Mike S 7:05
Flounder 7:07
John Luk. 7:31
Jen S 7:52
Alona 8:37
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