Friday the 19th

32

Introduction to CrossFit Class

@ 3pm, held at the CF Room in the MWR Gym

3 spots remain, reserve yours NOW!

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Regular Class @ 1515

I.
EMOM (9):
(a) 1,4,7: Strict Handstand Push-Ups x 7
(b) 2,5,8:L-Seated Dead Hang x 30s
(c) 3,6,9: Unbroken Double-Unders x 40
II.
Every 90s,(8 sets):
Push Press + Split Jerk (built-up)
III.
Strict Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85%
Set 5 – 3 reps @ 85%
Set 6 – 3 reps @ 85%
Set 7 – 3 reps @ 85%
Set 8 – 10 reps @ 75%
IV.
Every 7 minutes, for 21 minutes (3 sets):
Row 800 Meters
13 Burpees
13 Push Press (105/70)

***

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Filed under crossfit, EMOM, fitness, Intro Class, meeting, Olympic Weightlifting, strength & conditioning, WOD

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