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180423

22
Apr

180423

Announcements

A LOOK AHEAD TO MAY :

SATURDAY MAY 5TH – 8 AM BOOTCAMP ONLY
SEMINAR WITH TRAVIS JEWETT – MOBILITY MOVEMENT

SUNDAY MAY 13TH
NO CLASS – GYM CLOSED CROSSFIT HQ SEMINAR
CROSSFIT HQ ADAPTIVE ATHLETE SEMINAR

SUNDAY MAY 27TH ANNUAL MURPH WOD

MONDAY MAY 28TH 9/10 CLASSES ( MEMORIAL DAY )

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

DB Snatch (4 x 3/side alt. )

Sumo Deadlift (10 @ 70, 2 x 8 @ 75, 6 @ 80%)

Landmine bent row (10,8,8,6 reps ascending)

super w/sumos

Chin-up (10,8,8,6)

add load as necessary

super w/ landmine twist 4 x 10

then TRX PLK Knee 2 opp. elbow 4 x :30 on/:30 off

Metcon

Metcon (No Measure)

Conditioning KB Complex

lawnmower row + Clean + Hang Snatch alternating sides

4 x 1:00 on/:30 off

Metcon (Time)

B-Fit

1) Sumo/row superset

2) 4 rounds for time and total reps.

Partner A AMRAP DB burpees 15/10 while Partner B runs 400M.

*Workout is done when each person has run 4 x 400M.

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