10/29/2014

Posted: 29th October 2014 by jruffing27 in Uncategorized
Comments Off on 10/29/2014

Main – CrossFit

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Warm-up

A: Junkyard Dog (No Measure)

Youtube junkyard dog warm-up.

Each person performs 10 reps before switching.

-Jumps

-Over and Unders
Go to this video: https://www.youtube.com/watch?v=2fsvvv3oJBg

B: (No Measure)

Weightlifting

Snatch (1 rep every 90 seconds for 15 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 rounds

2 minute AMRAP

3 snatch grip deadlift 75/55

3 power snatch 75/55

3 overhead squats 75/55

2 minutes rest
Pick up where you left off on each round.

Two groups can go at once. One group works while the other rests.

Buy-Out

(No Measure)

MWOD focusing on shoulders, lats, and hip flexors.

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