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Blog Wednesday, 9.7.2016

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Wednesday, 9.7.2016

  • by rbwrv
  • September 7, 2016

Wednesday, 9.7.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

500m Row

2 Rounds

10 Push up

10 Air Squat

10 Sit up

Front Rack/Overhead/Shoulder Mobility

Strength:

A) Bench Press

-5×5 Working to heavy 5 reps

B) Bent over Row

-5×5

WOD:

-100m Run

-12 Power Clean (135/95)

-12 Toes 2 Bar

-100m Run

-9 Power Clean

-9 Toes 2 Bar

-100m Run

-6 Power Clean

-6 Toes 2 Bar

-100m Run

-3 Power Clean

-3 Toes 2 Bar

Accessory: 

Hollow Hold

-3×30 Sec hold

 

 

 

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