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Blog Friday, 9.4.2015

Blog

Friday, 9.4.2015

  • by rbwrv
  • September 3, 2015

Friday 9.4.2015

CrossFit Class Times: 5:30am, 7:30am, 9:00am (Women’s Class), Noon, 4:00pm, 5:30pm

Open Gym- 6:30am-7:30am

Reminders: There is no 6:30pm class on Fridays. Tomorrow’s class time is moved to 8:00am due to the early kickoff time! Hotty Toddy!

Warm-Up:

400m Run

PVC Dynamic Warm-Up

Squat Prep/ Shoulder Mobility

Strength:

Back Squat/ Front Squat

3x 5/3@ 70% Front Squat 1RM

WOD:

‘Light Ladies’

Isabel: 30 Snatches @ 75/55

Grace: 30 Clean & Jerks @ 75/55

& Diane: 21-15-9 Deadlifts @ 115/75 and HSPU  (1-2 Abmats or Box HSPU)

*You will complete all 30 reps of Isabel, before moving on to 30 reps of Grace, then finishing with all the reps of Diane. This should be very light! (If you do not Rx most benchmark WODs, you should not Rx this one)

Warm-Down:

3 x 30:30:30

Hollow:Arch:Rest