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180607

6
Jun

180607

Announcements

SATURDAY MAY 19 – EMMA’s Last NJ WOD 10 am Farewell

SUNDAY MAY 27TH ANNUAL MURPH WOD

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

June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Muscle Clean (4 x 4 @ 50-65% clean)

Landmine contralateral RDL (12/10/8/6 reps/side ascending)

Type the details of the weightlifting

horizontal pull-up (12/10/8/6 reps)

Super with RDL

add a vest/plates on chest/elevate feet

banded alt. lat pulldowns (12/10/8/6/side ascending)

Type the details of the weightlifting
scale up to 2-3 legless rope climbs/set

super w/ landmine rotations 4 x 8

then 4 : 30 on/off bridge

Metcon

Metcon (Time)

B-Fit

1) banded pulldowns

2) 400m run buy in

6 rounds

5 DB push press 50/35

10 ring rows

400m run cash out

Metcon (Time)

Conditioning

5-10-5 cone drill

*6-10 attempts – score fastest*

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