CrossFit WOD Friday June 9th, 2017

 In WOD

CFR Hampstead, CFR ILM, CFR Leland – CrossFit

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Sandra completed foundations @cfreignitedhampstead and we are so excited to welcome her to the fam 🙌🏻#cfrstrong #welcometothefam #crossfitcommunity

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Metcon (Time)

A. For time

Rx+

21-15-9

Deadlift (275/185#)

200m Sprint at the end of each round

Rx

21-15-9

Deadlift (225/155#)

200m Sprint at the end of each round

L1

21-15-9

Deadlift (115-135/75-95#)

200m Sprint at the end of each round

Time Cap 10 min

B: Back Squat

B. Back Squat;

5-7 reps on the 2nd min for 5 sets

C: Squat Snatch

C. Tech Work

1 rep on the min for 15 min @68-73% 1rm or effort

Rx

Squat snatch

L1

Hang Power Clean + Front Squat or Hang Squat Clean

Post Workout Cool down & Mobility 20 min

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