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CrossFit 11.23.16

22
Nov

CrossFit 11.23.16

Announcements

RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in time for the open!

Space is limited to 20 attendees, registration is $120 until November 25th before it increases to $135. Sign-up today!

CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Barbell Basics (No Measure)

With a barbell, perform (PVC for beginners);

2 rounds:

5 Deadlift w/ Pause at knee

5 Hang Power Cleans

5 Front squats

3 Push Press

3 Split jerks w/ pause in catch

Metcon

Air Force (Time)

20 Thrusters (95/65#)

20 Sumo deadlift High-pull

20 Push jerk

20 Overhead Squats

20 Front Squats

*4 Burpees EMOM

Core Work

Metcon (No Measure)

3 rounds for quality:

15 GHD sit-ups, half range sit-ups or weighted sit-ups

10 Barbell Good mornings

1:00 min plank