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180424

23
Apr

180424

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

Push Jerk (4 x 3 @ 80% across)

DB/KB Mixed Rack Bulg. Split Squat (10,8,8,6 ascending)

loads should be closely balanced

Bench Press (10 @ 70, 2 x 8 @ 75, 6 @ 80%)

super w/BSS

Filly Press (10,8,8,6 reps acsending)

super w/banded rotations 4 x 10

then plank 2 push-up 4 x :30 on/:30 off

Metcon

Metcon (AMRAP – Reps)

B-Fit

1) Filly Press

2) 14 min AMRAP

4-8-12-16

KB Front Rack Weighted lunges

8 hand release pushups after each set of lunges.

*When you finish the pushups after the set of 16 lunges, start back at 4 lunges.

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