17 June 2016

2016-06-08 12.55.25-2

 

Friday June 17, 2016

Warm-up: Friday Mobility and Bergener Warm-up

Coaches/Athletes Corner:

Double Unders https://youtu.be/w6yE6THcpCk

Mobility https://youtu.be/TxaFhIpY4Qo

Burgener Warm-up https://youtu.be/Y5YFU_iuwJ4

Strength: Power clean, set a Touch and Go 2 Rep Max

Accessory: Single Arm DB Bent Over Row 3 x 12

WOD: “It’s Tricky”

7 rounds for time (Sliding 15:00 Cap)

4 Ground to Overhead (155/95)

5 Chest 2 Bar Pull-ups

6 Axe Chop Slam Balls

*Sliding Cap – Similar to the CrossFit Open, each round must be completed under a certain cap. You do not need to wait till the 3:00 Mark for instance to begin round 2.

RD 1 – 3:00, RD 2 – 6:00, RD 3 – 8:00, RD 4 – 10:00, RD 5 – 12:00, RD 6 – 14:00, RD 7 – 15:00

ABZ: 50 GHD Sit-ups

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