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Blog Friday, 3.2.2018

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Friday, 3.2.2018

  • by rbwrv
  • March 2, 2018

Friday, 3.2.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon

NO AFTERNOON CLASSES (For Friday Night Lights- Athlete Briefing @ 5:30PM, heats start at 6PM)

OPEN GYM 4:00pm-5:00pm

Warm up:

400m Run

3Rds:

5 DB Squats

2 Burpees Over DB

PVC Burgener Warm Up (5 Shurg/5 Hi Pull/5 Muscle Clean/ 5 Front Squat)

Mobility:

Front Rack

Squat Prep

Specific Warm Up:

10 Mins to work to opening Clean Weight

Open WOD 18.2:

12 minute Time Cap-

1-2-3-4-5-6-7-8-9-10

DB Squats 50/35# (2DBs in Front Rack Position)

then with remaining time… 

Open WOD 18.2a:

1RM Clean           (any style: power or squat) 

Accessory: 

Mobilize & Foam Roll

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