CrossFit WOD Monday June 12th, 2017

 In WOD

CFR Hampstead, CFR ILM, CFR Leland – CrossFit

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This Saturday and Sunday @cfreignitedilm ILM location will be closed due to level two cert we are hosting. @cfreignitedhampstead and @cfreignitedleland will remain on normal schedule ✌🏼 #easyday #cfrstrong #cfreignited #crossfit

Warm-up

10 min Steady Effort

200m Run

15 Air Squats

200m Run

15 Goodmornings (barbell or band’s only)

200m Run

15 Shoulder Rolls

A: Power Clean

A. Power Clean; 20 min running clock

E2MOM for min 1-10

3 reps skill work lead by coach

straight into

E2MOM for min 10-20

1 single building to heavy for the day with perfect form

* focus of today’s session is to develop better movement in the power clean and let that transfer into the metcon afterwards

B: Spike (Time)

For time

Rx+

50/40 Cal Assault Bike

40 Pistols (alternating)

30 Hang Power Clean (135/95#)

20 Bar Facing Burpees

10 Bar MU/CTB Pull Ups

Rx

50/40 Cal Assault Bike

40 DB Box Step Ups (50/35# per hand; alternating reps)

30 Hang Power Clean (95/65#)

20 Bar Facing Burpees

10 CTB Pull Ups/Chin Over Bar Pull Ups

L1

50/40 Cal Row

40 DB Box Step Ups (35/20# per hand; alternating reps)

30 Hang Power Clean (75/55#)

20 Bar Facing Burpees

10 Bar Ring Rows

* stagger groups by equipment availability

Time Cap 20 min

Post Workout Cool down & Mobility 20 min

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