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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Dec 3 2021 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1984 days ago) |
12-3-21(Time) Warm up: inchworm/cobra world's greatest stretch samson stretch pass throughs around the worlds barbell warm up for clean Strength: Seated lateral box jump 5x4 (2 each side) scale: seated box jumps Hang Power Clean + Power clean Every 2 min for 10 min 1 hang power clean (with :02 pause at bottom) + 1 power clean scale: 2 hang power cleans (with :02 pause at bottom) Tempo Back squat Every 3 min for 12 min 5 back squats at tempo 3 sec down/1 sec pause at bottom FRIDAY THROWDOWN teams of 2 30 power snatches 135/95 30 synchro bar facing burpees 60 Front squats 135/95 30 synchro bar facing burpees 120 deadlifts 135/95 30 synchro bar facing burpees -one person works while other rest on barbell movements scale: hang power snatch, goblet squat sumo deadlift high pulls Finisher: foam roll, lax ball |
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