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CrossFit 285 – CrossFit

Warm-up

General Warm-up CT6 (No Measure)

MOBILITY

– Trap/First Rib Lacrosse Ball Mobilization – 1:00 Each side

– Foam Rolling: Thoracic (Upper Back) – 1:00

– Banded Shoulder Distraction – 1:00 Each Side

– Couch Stretch – 1:00 Each Leg

ACTIVATION

500 Meter Slow Row

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats

Into..

10 Warrior Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

Weightlifting

Snatch (1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 2×1@80%)

Post 90% set

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here


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