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HangNail

August 16, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

20 Banded Good Mornings (Light Tension)

15 Calorie Bike

10 Light Single Arm Dumbbell Strict Press (5 Each Side)

5 Inchworms Video

Barbell Warmup Video

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Deadlift

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell Facing Burpees

15 Deadlifts (245/165)

Midline

3 Giant Sets:

6 Glute Ham Raises

9 Strict Toes to Bar

15 Weighted Hip Extensions

21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets





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