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171104

3
Nov

171104

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 10 m Bear Crawl

• 10 Air Squats

2 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Plank Hold

Weightlifting

Close-grip bench (10/45,8/55,5/65,3/75,1 @ 85% 1 RM bench)

deficit deadlift (5 @ 30/40, 3 @ 50/60% 1 RM dead)

Metcon

Artie (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

Metcon (Time)

B-Fit

1)Beat swing practice – 3-5X

3 Beat Swing + 3 Pull ups + 3 Toes to Bar

2) 8 Box Jumps 24″/20″

10 Russian KB Swings 53/35

8 Box Jumps

20 Russian KB Swings

8 Box Jumps

30 Russian KB Swings

8 Box Jump

20 Russian KB Swings

8 Box Jump

10 Russian KB Swings

8 Box Jump

*Starting with and Every 2:00, Run 100′ SHUTTLE

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