Back squat 20 rep max (yes we are doing it again)
then…
for time:
– 25 KB swings (heavy)
– 20 burpees
– 25 KB swings
– 15 burpees
– 25 KB swings
– 10 burpees
then…
June Challenge
– max set of unbroken wallballs
*no drops, pauses, or shallow squats
Author: Ryan Savard
Support Our ED*CF Troops
I would like to recognize two of our members here at EDCF who are leaving on deployment to Afghanistan for the next year. Scott Lucas and John Veracruz will both be honorably and bravely fighting for our freedom. These guys have been a big part of our community since there start. Stay safe guys and we will see you when you return. Y’all are already heros.
(click on the link, that’s what it’s there for)
then…
4 rounds for TOTAL working time:
– 100m sprint
– 15 C2B Pull-ups
– 50 Double-Unders
*Rest 2 minutes
Technique: Clean & Jerk
Advanced/Intermediate:
– 10 min to build to a 1RM Clean & Jerk
Intermediate/Beginner:
– build up heavy concentrating on form
then…
for time:
– 10 clean and jerk – 135#/95#
– Run 400m
– 15 clean and jerk – 115#/80#
– Run 400m
– 20 clean and jerk – 95#/65#
– Run 400m
Stay Crunchy
Free Saturday class at 10am… Everyone is invited!
Weekend ED*CF Endurance class is in the works…
A. 2 push press + 1 push jerk + 1 split jerk; x 5 rest 2-3 min
B. With a 3 minute running clock run 200m then in the remaining time:
– power snatches (75/45)
– burpee box jumps (24/20)
– double unders
– handstand push-ups
*rest 3 minutes between rounds
20 rep back squat (try and increase at least 5lb from last week’s)
For time:
– 50 KB Cleans (from ground) (1.5/1pood)
– 25 C2B Pull-ups
– 50 KB Snatch (from swing)
– 25 Burpees
Flight Test
Larry PRs on deadlift at 245# this past Sunday at Sunday Suckday. He is lifting heavy at 63 years old, post disc surgery… a pure badass.