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Blog Wednesday, 11.9.2016

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Wednesday, 11.9.2016

  • by rbwrv
  • November 9, 2016

Wednesday, 11.9.2016

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

Weightlifting: 6:30pm

Warm Up:

-500m Row

-Dynamic Warm up

Mobility:

-Front Rack

-Overhead

-Ankle

WOD:

25Minute AMRAP

-1 Mile Run

-THEN-

-10 Power Snatch (135/95)   SX(95/65) (65/45)

-10 Toes 2 Bar    SX(Knee 2 Elbow, Hanging Knee Raise, Weighted Sit up)

-10 Power Clean (135/95) SX(95/65) (65/45)

-10 Chest 2 Bar Pull up  SX ( Regular Pull up, Jumping C2B)

 

ONLY RUN MILE ONCE

Accessory:

Foam Roll

Mobilize

1Comments

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