HPS-Air Squats/Cleans/CF Kids/First day of On-Ramp

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Monday January 6, 2014

CF Kids:JV (6-12 years) 3:20-3:55pm                  Varsity (13-17 years) 5:00-6:00pm

On-Ramp: 11:00-12:00pm                      6:45-7:45pm

5 min AMRAP 10 Hang Power Snatches 75/55/35 20 Air Squats

Skill/Strength: 3 Sets Max Rep Strict Pull Ups Use appropriate band and journal band/reps per round

EMOM 15 2 rep Squat Clean across 80% 1RM Use Data from 12-26-13

Warm Up: 400 m Row DROM then 2 Rounds 30 sec each Pry Squats Wall Walks In Place Inch Worms Then Burgener

5:00 Maria 40#/ 3+23 Mercedes 35/ 3+17

6:00 Jenny RX/ 4+17 Katie RX/ 4+8 Matt G. RX/ 4+3 Dan B. RX/ 4+3

7:00 Melissa 35#/ 3+10 Steve RX/ 5+8 Gary RX/ 4+1 Anthony RX/ 4+1 Erik  RX/ 4+16 Amy H. 45/ 3+2

8:00 Dave Rx/3+5 Vin 65/3+4

9:00 Angie 45/3+3 Beetle Rx/5+6 Joann B. Rx/4+7 Mark 55/2+2 Raegan Rx/5+1 Vic Rx/5+21 George 65/3+2 Felipe Rx/3+8 Jess D. Rx/5+5 Adrian Rx/3+12

10:00 Curtis Rx/4+11 John Mc Rx/4+28 Sean C. Rx/3+12 James 65/3+10 Matt H. Rx/3+8 John R. Rx/4+5 Eddie O. Rx/5+19

4:00 MK Mod 3+2 Lynne 25#/3+7 Patty Rx 4 Jo Rx 4+4 Randy Rx 3 John C 65#/3+13 Jenni Rx 5+5 Chris W Rx 3+26 Christine 45#/5 Bernie Rx 3+9 Tammy Rx 4+4

6:00 Moe Rx 4+6 Dennis Rx 4 Dave 75/3+14 Mike Rx 3 Dan Rx 3 Malopy Rx 4+21 Ed O'R Rx 3+15 Jason M. 55/4+5 Lori 35/4+8 Lucy 45/4+5 Debbie 15/4+16 WELCOME BACKKKKKK!! Melissa Rx 3+7 Dawn 35/3+4

7:00 Nick Rx 4 Jes W. Rx 3+26 Allison Rx 5+2

CFB Kids, On Ramp, WODCoachComment