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CrossFit 12.21.16

20
Dec

CrossFit 12.21.16

CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks
Discuss and practice Clean and Jerk (split) as a group. Prepare weights for “Strength”.

Weightlifting

Clean and Jerk (1 every :45 sec for 9 min @70%+)

Metcon

Metcon (AMRAP – Reps)

9 min Ascending AMRAP:

3-6-9-12-15-18 etc

Thrusters (95/65#)

Lateral bar over burpees