Bear Complex/Front Squat-Deadlifts/CF Kids Varsity

real workout

Monday March 24, 2014

CF Kids: Varsity (13-17 years) 5:00-6:00pm

9 min Cap Bear Complex AMRAP with adding weight after each round A rep is Deadlift-Hang Power Clean-Front Squat-Push Press-Back Squat-Behind the neck Press 7 reps=1 round Journal weight increases

Skill/Strength: Front Squat 5 rounds x 5 reps Heavy

Deadlift 1 round x 5 reps Use Data from 3-10 and add 20# men/10# women

Warm Up: 500 m Row DROM Then 1 Round 60 sec each OH Walking Lunges 25/15/10 Pry Squats Mountain Climbers KB SDHP Then 1 min Paleo Chair Then 5 min Hip Floss/Band Mobility

5:00 Beetle 5/175# Chris 6/185# Chuck 8/95# Mercedes 5/65# Lisa 7/85# Jessica D. 6/100# Melissa 8/50# Meghan 3/85#

6:00 Raegan 6/125# Jenny 5/125# Katie 6/100# Michelle 6/70# Mike B. 6/115# Pat 5/95# Matt G. 14.4= 158 Vin 7/125# Dennis  5/165#

7:00 Mac 6/135# PMiddy 5/155# Thea 6/135#

8:00 Pete 14.4= 80

9:00 John Mc 16/115# Curtis 14.4= 181 Dave 7/145# Grande 14.4= 180 Kim Mod. 19/65# Eddie 14.4= 180

10:00 Terri 21/45# Chelsea 8/75# Roz  12/125# Dan S. 8/115#

2:00 Chris B 14.4 131

4:00 Sophie 14.4 68 Bernie 14.4 160 Carlos 14.4 135 Randy 14.4  160/ 6@ 155 Alex 8@ 175 Dan M 23@75 Jason B 6@165/14.4 175 Chris E 13@115 Phil 19@95 Richy 8@155 Mason 20@95 Joe P 19@115 Milo 11@95 John C 8@165 Caitlin 7@70 Mary Kate 10@65 Layne 10@65

6:00 Shawn C 14.4 170 Ricky 13@ 95 David 14.4 189 Lori 12@65 Dan L 10@115 Malopy 20@115 Mel 10@95 Chris Z 12@95 Liz 13@65 Allison 16@85 Ed O 8@185 Scott 9@95 Steve M 5@115 Kenyatta 8@20 Natalie 13@65 Matt B 10@115 Jamille 12@85

7:00 Nick 12@135 Christine 14@75 Caitie 9@60 James 10@105 Kathy 8@45 Jes W 8@125

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