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Blog Wednesday, 1.25.2017

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Wednesday, 1.25.2017

  • by rbwrv
  • January 25, 2017

Wednesday, 1.25.2017

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

Open Gym: 6:30pm

Warm up:

2 Minute Jump Rope Practice

3 Rounds

-10 Banded Good Mornings

-5 Burpees

-1  -30sec Hollow Hold

Mobility:

Front Rack

Posterior Chain

Overhead

Strength:

5 Minute EMOM

-5 Power Cleans (115/75)   SX (75/55)

Rest 1 minute

4 Minute EMOM

-5 Power Cleans   (135/95)   SX (95/65)

Rest 1 Minute

3 Minute EMOM

-5 Power Cleans (155/105)  SX (115/75)

WOD:

4 Rounds of :30sec of work/ :30sec of rest

A)Pull ups

B)Sit ups

C)Kettle Bell Swings (53/35)

D) Plank Holds

Accessory:

Overhead Plate Hold

-Accumulate 3 minutes with plate held overhead

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