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180511

10
May

180511

Announcements

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

Power Clean (4 x 3 @ 85% across)

Front Squat (10 @ 70, 2 x 8 @ 75, 6 @ 80%)

KB Alt. Floor Press in Bridge (10,8,8,6 ascending)

super with FS

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

super with banded 1/2 kneeling rev wood chopper 4 x 10 then

TRX Mountain Climbers 4 x :30 on/:30 off

Metcon

Metcon (Weight)

Conditioning

KB squat clean + snatch/rev lunge alternating sides each rep

6 x :40 on/:20 off

Metcon (AMRAP – Rounds)

B-Fit

1) squat/floor press super

2) 20 min EMOM

odd – :40 burpees

even – keg carry 50 ft

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