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Tuesday 7-22-2014

19
Jul

Tuesday 7-22-2014

Warm up to include: Partner Squat/inchworm position ladder. 12-10-8-6-4. While one person is squatting, the other is holding extended plank.

Bent Row: 5 x 8

Strict TTB/Weigthed Sit-up: 5 x ME

WOD 15 Minute Time Cap, 4 Rounds

Competition: Run 400 Meters, 8 OH Squats, 8 Barbell Burpees     #115/#83

Sport/Performance: Run 400 Meters, 8 Front Squats, 8 Barbell Burpees            #115-#83/#95-#63

 

Beginner CrossFit Class

Warm up barbell Complex: 3 rounds 5RDL, 5 OH Press, 5 Back Squat. Warm up/teach hollow body/hollow rocks

(A)Learn Deadlift/RDL  (B) Deadlift 5 x 5 towards relative max

(A) Learn OH Press/Push Press   (B) OH press 5 x 5 towards relative max