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Blog Tuesday, 9.13.2106

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Tuesday, 9.13.2106

  • by rbwrv
  • September 13, 2016

Tuesday, 9.13.2016

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

Gymnastics class at 6:30pm

Reminder: the 6:30pm class M-Th will be specialty classes

Weightlifting/Barbell on Mondays and Wednesdays

Gymnastics on Tuesdays and Thursdays

Warm up:

200m Run

-3 Rounds

-10 Banded Good Morning

-10 Air Squat

-6-10 Scap Pull ups

Strength:

Front Squat

-1×3 @ 75%

-1×3 @ 80%

-2×2 @ 85%

-2×1 @ 90%

WOD:

8 Minute AMRAP

-12 Alternating KB Snatch (53/35)

-12 KB Goblet Step up (20 in box for M/F)(53/35)

-24 Double Unders (12 attempts/ 60 singles)

Accessory:

Weighted Plank Holds

-3×30 Seconds

 

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