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013017

30
Jan

013017

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 (9×1 @ 60%, 70%, 75%, 80%, 85%, 90%, 80%, 85%, 95%)

Metcon

Metcon (AMRAP – Reps)

Rx

AMRAP 18:

80 Wallballs, 20/14#

60 Calorie Row

40 1-Arm KB Snatch 24/16kg

20 OHS, 95/65#

10 Ring MU

Rx+

AMRAP 18:

80 Wallballs, 20/14#

60 Calorie Row

40 1-Arm DB/KB Snatch, 70/50#

20 OHS, 135/95#

10 Ring MU

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