Mobility Class: 7pm Lincoln Square:
-New Year, New Squat! Come to this mobility class if you are new to CFD! Come to this class if you cannot hit proper squat depth without pain or discomfort, have trouble keeping your knees out, chest up, weight in heels, all of the above, or just want to understand what it takes for a better, more efficient squat!
A1. Double Under Skill work
A2. Weighted Pullup work
5 Sets: 4-6 reps per set
Rest as needed
*Choose option 1 if you don’t have your doubles and want to work on this skill. Choose option 2 if you have your doubles and can perform sets of 30-50 consecutive.
B. OLY complex: Perform the following as 1 unbroken set
1 Clean Pull + 2 Hang Power Cleans + 1 Front Squat + 2 Jerks
Beginner: Take this time to work on technic and form.
Advanced: 65%x2 sets, 75%x3 sets, 80%x2 sets, 85%x1 set, 70%x 2 sets
C. 7 Rounds for time:
10 Hang Power Snatches 75/55lbs
10 Box jumps 24/20″
*7 minute time cap
D. Bonus Round: Optional
100 Abmats for time