Monday 05/13/2019

CrossFit On the Brazos – CrossFit

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Warm-up

#1

Strength

Power Cleans

6 x 3 @ as heavy as possible

** Reps should be touch and go

Metcon

Metcon (Time)

400m Run

20 x Bear Complex

400m Run

20 x Curtis P’s

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RX: 95/65

RX+: 115/75

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Bear Complex:

1 Rep = Power Clean

+ Front Squat + Shoulder to Overhead

+ Back Squat + Shoulder to Overhead

Curtis P:

1 Rep = Power Clean

+ Lunge Left (front rack)

+ Lunge Right (front rack)

+ Shoulder to Overhead

All reps for both movements start from the ground

Accessory Work

DB Rows: 5 x 10 per arm

Ground K2E: 100 reps