09/26/2014

Posted: 26th September 2014 by jruffing27 in Uncategorized
Comments Off on 09/26/2014

Main – CrossFit

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Warm-up

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

Squat Clean Complex (1,1,1,1,1)

1 power clean
1 hang squat clean
1 front squat

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
10 weighted step ups 53/35 lb KB in each hand
10 hand release push ups

Buy-Out

(No Measure)

pick 2 upper body and 2 lower body mobility exercises and spend 10 minutes working on mobility

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