08/25/2014

Posted: 25th August 2014 by jruffing27 in Uncategorized
Comments Off on 08/25/2014

Main – CrossFit

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Warm-up

Deadlift Warm-Up (No Measure)

Row 250 m
15 Air Squats
15 Deadlift w/ PVC pipe
15 Jump Shrugs w/ PVC pipe
15 Alt Lunges
15 KB Swings
Row 250 m

Weightlifting

Deadlift (20 minutes to establish a 3 RM)

Metcon

Metcon (Time)

For Time :

5 Rounds:
20 Wall balls 20/14 lbs
10 hang power clean 155/105
If athlete is not proficient at hang power cleans have them perform 10 Russian KB swings with moderate to heavy weight based on their skill level.

Buy-Out

Warm-up (No Measure)

3 rounds:

15 banded good mornings
15 prone press ups

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