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CrossFit 7.18.16

17
Jul

CrossFit 7.18.16

Announcements

CrossFit Games is this weekend! We will host a watch party at CFPC on Sunday the 24th at 5:30pm. You are welcome to bring your own snacks/drinks to share.

We will be beginning a 6-weeks Gymnastics cycle next week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups for the advanced athletes!

Please check your inbox for an Evite to our Social at Rodeo Goat on the 29th at 7pm, we hope to see you there!

CFPC – CrossFit

Warm-up

No 400m warm-up run today

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

2) Burpee broad jump (down & back)

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk
PVC Front rack stretch each arm until the stretch subsides.

Accumulate 50 Russian swings and 50 sit-ups.

Weightlifting

1 3-Position clean every :90 sec for 15 minutes. Work up in weight so long as reps are clean and technique is solid.

3-Position Clean

Perform 1 rep of each; high hang, mid-thigh, and then from the floor

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
No heavier than 60% of your 1RM C&J