Monday 3.24.14

Briefing 14.4 to the badass beauties Friday night at CFNE.

Jessa Lamoine, Katrin Davidsdoitter, Cheryl Nasso, Kaleena Ladeairous and Michele Letendre.  

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Snatch
1RM Power Snatch

2.  Jerk Complex
3 Dip Drives + Split Jerk, work up to a max set.

3.  "Clean-O-Rama"
3 Rounds of AMRAP Cleans in :15 at 225/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25
Work on cycle times, and increasing your stamina.  Report scores for all 15 intervals.

SESSION TWO
1.  Gymnastic Benchmark
50 Strict HSPU for time

2.   Metcon

For time:
1,000m Row
20 Pistols
20 Bench Press, bodyweight (girls do 15 reps)
40 meter Dumbbell or KB walking Lunge, 70/50 each hand
20 Bench Press, bodyweight (girls do 15 reps)
20 Pistols
1000m Row


2014 OPEN ATHLETES
"Open 14.4"
AMRAP 14 of:
60 Calorie Row
50 TTB
40 Wall Balls, 20/14
30 Cleans, 135/95
20 Muscle ups