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Saturday 131116

15
Nov

Saturday 131116

Come out to CrossFit Roots and help support our CrossFit Surge Family.  CF Roots is hosting a Olympic Lifting Meet and we have 5 lifters competing (Jason, Adam, Trever, Lance, Brandon).  The Men’s Flight will begin at 1:00 pm.  Roots is located at 2406 30th St. Boulder CO. 80301.

Essentials

Strength/Skill:
Warm Up:

  • Ankle Mobility

Strength:

3 Sets:

  • MB Sit Up Tosses x 20
  • Wt. Push up x 8-12
  • DB/KB RDL x 8-10

Skill:

WOD:
In Teams of 2 Complete 4 Rds For Max Reps:

  • 1 Minute DB Burpee Box Step Over 20″
  • 1 Minute DB Renegade Row
  • 1 Minute DB Lunge
  • 1 Minute DB Push Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Ankle Mobility

Strength:

3 Sets:

  • MB Sit Up Tosses x 20
  • Wt. Push up x 8-12
  • DB/KB RDL x 8-10

Skill:

WOD:
In Teams of 2 Complete 4 Rds For Max Reps:

  • 1 Minute DB Burpee Box Step Over 20″
  • 1 Minute DB Renegade Row
  • 1 Minute DB Lunge
  • 1 Minute DB Push Up

 

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:

  • Ankle Mobility

Strength:

Skill:

WOD:
A) 3 Sets Each For Times:(Every 3:30)

  • 15 Chest-to-Bar Pull-Ups
  • 50 Double-Unders

B) AMRAP in 20 Minutes:

“Big Nate”

  • 4 Muscle-Ups
  • 8 Handstand Push-Ups
  • 16 Kettlebell Swings 70/55

C) 3 attempts:

  • L-Sit x Max Hold

Rest as needed

Additional:
  • Mobility

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