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Mon 3/27/17

27
Mar

Mon 3/27/17

CrossFit BattleCry – CrossFit

Announcement

Announcement (No Measure)

New 12 week cycle starts today. This cycle will end right before the bacon beatdown on June 17th so that athletes can be prepared to compete.

This cycle will focus on developing the Olympic lifts within a wod. Focus on consistent and efficient techniques.

Core warmup (No Measure)

3x Child’s pose into cobra

5x Cat Cow Pose

30 Sec Hip Stretch(L&R)

Max Effort Plank

Max Effort Hollow Hold

Max Effort Ring Plank

Max Effort L Hang

1 Power Snatch + 1 Hang Sqt. Snatch + 1 OHS (Build over 5 sets @50,60,65,70,75%)

Victoria (Time)

Rx

4 Rounds For Time

5 Muscle Ups

8 Power [email protected]/85

400 M Run

Scaled

4 Rounds For Time

5 Chest 2 Bar Pullups

8 Power [email protected]/45

400 M Run

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

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