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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Feb 24 2015 |  |
 | Gymversary: Beth(1) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3198 days ago) |
| R - 2.24.15 | JCPS 2.24.15 |
R - 2.24.15(Time) SESSION 1 1. Clean A. work up to a heavy (not max) complex of: Power Clean + Hang Squat Clean + Squat Clean B. EMOMx7: 5 TnG Power Cleans 2. Squat A. 3-rep heavy Front Squat B. 10 Rep heavy Back Squat C. 20 Rep heavy Reverse Lunge – back rack, alternating steps (10/side) 3. Gymnastics Conditioning 3 Rounds NOT For time: 3 Legless Rope Climbs 30 Pistols (15/side) 100′ HS Walk :30 second L-Sit 4. Conditioning 7 RFT: 7 Box Jumps, 30/24″ 150′ sprint 7 KBS, 2-pood/1.5-pood 150′ Sprint Rest 2 minutes between rounds 1. Row Conditioning 5K Row for time* * Every 3 minutes complete 3 Muscle ups |
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