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11.29.18

28
Nov

11.29.18

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

3 Rounds:

10 Plate sit-ups (https://youtu.be/y-BkLY8jyuw)

10 Ring Rows

10 Bowler Squats (https://youtu.be/qzsnm3QSz-E)

Skill

Clean Break Down Warm-up (No Measure)

3 rounds: Focusing on bar path thumbs up the body, keeping the bar close, jumping and pulling yourself under the bar.

3 Muscle Cleans

3 Scarecrow Cleans

3 Hang Power Cleans

3 Front Squats

3 Squat Cleans from the hang

Metcon

Metcon (No Measure)

Double 10 min EMOM:

20/16 cal row

-rest 2mins-

3 Hang Power Cleans + 3 Hang Squat Cleans

rx+: 135/95

rx:95/65

scaled: pvc or 65/55