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180621

20
Jun

180621

Announcements

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

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (4 X 4 @ 80%)

Landmine contralateral RDL (12/10/8/6 REPS PER SIDE ASCENDING)

Type the details of the weightlifting

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

ADD LOAD AND/OR ELEVATE FEET

SUPER WITH RDL

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

Type the details of the weightlifting
UPSCALE TO 2-3 LEGLESS ROPE CLIMBS

SUPER WITH MB TOSS 4 X 8

THEN 2 PT. PLANK 4 X :30 ON/OFF

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

Type the details of the weightlifting
UPSCALE TO 2-3 LEGLESS ROPE CLIMBS

SUPER WITH MB TOSS 4 X 8

THEN 2 PT. PLANK 4 X :30 ON/OFF

Metcon

Zig-Zag Sprint (Time)

4 x 5 yard diagonal change of direction sprints + a 20 yard in-line sprint

*perform 5-10 efforts and score fastest only*

Metcon (AMRAP – Reps)

B-FIT

1) HORIZONTAL PULL-UPS

2) 5 rounds:

2 minutes of burpee box jumps 30/24

Rest 1 minute

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