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Blog Monday 4.3.2017

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Monday 4.3.2017

  • by rbwrv
  • April 3, 2017

Monday 4.3.2017

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

For these next two weeks (4.3.2017- 4.14.2017) we will going through our annual testing. We will be hitting max lifts, max effort gymnastics movements and some fun benchmark WODs. As coaches, we love this time of year because we get to watch you athletes crush some big weights and see how you’ve improved over the last year!

When you come into the gym this week, please grab a new sheet at the front desk to create your athlete profile. If you were with us last year, your previous profile will be in the binder!

Warm up:

3 Rounds

-5 PVC Pass Thru

-5 Barbell Good Mornings

-5 BB Back Squat

-5 Snatch Grip Push Press

-5 Hang Power Snatch

Mobility:

Shoulders

Hips

Ankles

Strength:

Snatch

-20minutes to find 1 rep max

WOD/TEST:

1) 500m for time

2) Max Effort Handstand Push up

SX- Max handstand hold

SX2- Max Overhead Plate Hold  45/25#

(optional-Max Distance Handstand walk in 1 Minute)

Accessory: (Optional)

-3×10 GHD Sit up

 

 

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