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Friday 131128

28
Nov

Friday 131128

So proud of this group at the CrossFit Roots Oly competition. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:(EMOM)

  • Front Squat x 2-4

Skill:

WOD:
 

  • Team/Individual WOD Created on the Spot!!!
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Front Squat x 1 @ 95%

Skill:

WOD:
 

  • Team/Individual WOD Created on the Spot!!!
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 80-85%
  • Set 3 – 1 rep @ 90-95%
  • Sets 4-8 – 3 reps @ 85-87%

Skill:

WOD:
  • Team/Individual WOD Created on the Spot!!!

 

Additional:
  • 10 Minutes Mobility

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