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CrossFit 4.28.17

27
Apr

CrossFit 4.28.17

Announcements

April Events:
WE WILL NOT BE AT CFPC THIS SATURDAY

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)

5 min “Medball Musical Chairs”

Coach chooses an exercise while music plays for athletes to perform while moving clockwise around a circle of medballs. When coach stops the music, everyone must sit on a medball. Last person on a ball is out. Remove 1 ball each round.

Last person out does 3 Burpees, 2nd to last does 6 burpees, 3rd to last does 9 burpees, etc.

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2 rounds:

2 Wall walks

8 Ring rows

5 Shoulder press+ 5 Push press

10 Jumping pull-ups

Spend 5 min:

Practice kipp for individuals with 3+ strict pull-ups.

Discuss Push Jerk. Grip, stance, execution. Practice with barbell as a group.

Load desired weight and perform:

5 S2O

5 C2B

3 S2O

3 C2B

Assess weights/scaling and prepare for 3, 2, 1 Go.

Metcon

Metcon (Time)

21-15-9

Shoulder to overhead (135/95#)

Chest-to-bar

10 min CAP

Modify weight as needed (aiming for ~10+ unbroken reps)

Modify Chest-to-bar to pull-ups to banded strict pull-ups, or seated/pull-ups from toes

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