The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes burpees, snatch, and double unders.
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Squats 1RM
95, 115, 135, 150, 165, 173

5 rounds of:
10 burpees
10 russian KB swings 1.5pood (sub for snatch)
20 Double Unders
Time: 4:59

Nice work 6am!
The smart man figures out how to do both?
Squats 120 x 3

Stretching

Have a great trip coaches!
PM: Hot Tub/Stretch. Warmup. Deadlift 141/311x5. Felt good!
AM
9km ruck @ 40lbs. in 1h21

PM
Deadlift x 5 to 145kg (PR)
+
5 rounds of:
10 burpees
3 snatches (40kg)
20 Double Unders
-6:54
Hang Cleans
74x3
Pulls/Negatives
112x3
Front Squat
106x3
Press
72x5
Go Katie!!!
Really Jason? Couldn't get one more rep?
Daily squat to 72.

Deadlifts to 99: 55, 65, 75, 85, 93, 100. Things were going well so I snuck an extra KG on the last set just to see. Got all 5 for a PR for reps.

5 rounds:
10 burpees
10 Russian KB swings (grey)
20 double unders
Time: 8:34.

Working out with CFF friends and a surprise PR is a fantastic way to start the long weekend>.
Cleans to 36 x 3

WOD:
5 rounds of:
10 burpees
2 snatch (25kg)
20 double unders
8:58

Nice PRs Rebekah and Sarah and Steve and Ashley!