08/27/2014

Posted: 27th August 2014 by jruffing27 in Uncategorized
Comments Off on 08/27/2014

Main – CrossFit

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Warm-up

3-5 Rounds of Cindy (No Measure)

5 pull-ups
10 hand release push-ups
15 air squats

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle
2. Elbows High and Outside- Keep the Bar Close
3. Muscle Clean- Turnover
4. Front Squat Lands- 2″, 4″, 6″ – Footwork
5. Front Squat Drop- Bottom Out, Footwork
6. Hang Squat Clean

Weightlifting

Squat Clean and Jerk (15 Minutes to establish 2 RM)

Metcon

Metcon (Time)

For Time :

400 Meter Farmer Cary 70/53
50 HRPU

Buy-Out

(No Measure)

2 Rounds 30 PVC pass through
1 minute Sampson stretch-each side

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