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CrossFit 4.21.17

20
Apr

CrossFit 4.21.17

Announcements

April Events:
WE WILL BE OPEN THIS SATURDAY FOR COMMUNITY
4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and go as you please. Limited childcare available.

4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

Down and Backs

1a) Spiderman Lunge

1b) High kick toe touch

2a) 10 Inch worms, no push-ups

2b) Bear crawl

10 Leg swings each direction/leg

3 sets:

10 Squat jumps

10 Bird dogs (squeeze!)

5 Slow Barbell RDL’s

:30-45 sec Handstand hold

3 Hang power clean + PC from below the knee

Practice jerk

Warm-up Clean and Jerk, perform 1 rep at final weight. METCON should be perform from 50-75% 1RM Clean and Jerk, NO HEAVIER than 80%.

Metcon

Jump Ship (Time)

12 Box jump overs (24/20″) +30/24″

11 Clean & jerk (135/95#) +165/105

10 BJO

9 C&J (155/105#) +205/125

8 BJO

7 C&J (185/115#) +225/135

6 BJO

5 C&J (205/125#) +255/145

4 BJO

3 C&J (225/135#) +275/155

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