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Thursday 4/14/16

14
Apr

Thursday 4/14/16

CrossFit BattleCry – CrossFit

Warm-up

Front Rack Mobility (No Measure)

Arm Flexion, Wrist extension and Thorasic extension mobility
Wrist Rocking

Banded Shoulder Stretches

Elbows on bench/ head through arms stretch

Thorasic and lumbar lacrosse smash

Weightlifting

DB/KB Row (4×12 on each side)

Bench Press (4×20)

stay at the same weight as last week or go up a little bit. Make sure your form is perfect. Fast Bar Speed. No Slow Reps

Metcon

Chimichurri (AMRAP – Reps)

12 Min Amrap

5 Power Snatches

5 Lateral Over Bar Burpees

5 Muscle Ups

Rx+ – 145/115

Rx – 115/85

Scaled @55% of Snatch 1RM

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