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Blog Monday, 1.9.2017

Blog

Monday, 1.9.2017

  • by rbwrv
  • January 9, 2017

Monday, 1.9.2017

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

Warm up:

2 minute of Jump Rope

-3 Rounds

6 Burpees

8 Ring Row

10 Lunges

Mobility:

Front Rack

Overhead

Posterior Chain

Strength:

4 Min EMOM

-5 Power Clean and Jerk @ (115/75)   SX (75/55)

Rest 2 Minutes

3 Min EMOM

-4 Power Clean and Jerk @ (135/95)   SX (95/65)

Rest  2 Minutes

2 Min EMOM

-3 Power Clean and Jerk @ (155/105)  SX (115/75)

This is intended to be touch and go if possible. Work on cycling through the reps. Scale as needed.

WOD:

5 Rounds

-21 Wallball (20/14)

-15 KB Swing (53/35)

-9 GHD sit up

Accessory:

Double Under Practice

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