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11.27.18

26
Nov

11.27.18

Announcements

Due to Coach Christian attending Lee U Soccer team to Nationals this week we will not be having lifitng class this week. We will start 4 times a week the frist full week of December!

CrossFit Live Loud – CrossFit

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Warm-up

4 rounds

50 ft farmers carry heavy

20 tuck-ups ( like a v-up but bringing knees into the chest)

10 ring rows

Shoulder Mobility and Shoulder Mobility (No Measure)

5 Min Shoulder Mobility

2 Sets:

20 Second Handstand Hold

8 Strict Shoulder Press w/ Empty Bar

8 Push Press Empty Bar

Skill

(20 mins to review the movements for the day)

Metcon

Linda (Time)

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

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
rx+ : as written for totals

rx: DL (225/165), Bench (135/95), Clean (165/135)

Scaled will work with lighter weight.

BC: Will work with Med ball cleans, kb deadlifts, and floor db bench press.