Thursday, June 13, 2013

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ANNOUNCEMENTS:

  • "Learn the fundamentals of CrossFit in a fun group environment! Fundamentals Boot Camp meets every Tuesday and Thursday 7-8pm and runs for 8 sessions (4 weeks). The total cost is $200. Start any Tuesday! Email bootcamp@crossfitsocal.com or call Kendra at 858-736-7004 to reserve your spot."

TODAY'S WORKOUT:

Mobility: 3 minutes mashing around scapulas/traps
then,

2 minutes in bottom of squat with PVC in OHS position (extrenal rotation!)

Lift:  EMOM for 10 minutes:1 Power snatch + 2 OHS @ 75% 1RM snatch (heavier than last week if possible)

WOD: 12 minute AMRAP:

3 power snatch

6 squat box jumps

9 KBS

Level 4:155/115, 2/1.5 pood, 30/24”

Level 3: 135/95, 2/1.5 pood, 24/20”

Level 2: 115/75, 1.5/1 pood, 24/20”

Level 1: 95/65, 1 pood, 20”

BONUS LIFTING:

4×10 reverse hyper @ very heavy

3×30 unbroken jumping lunges

4×20 anchored and banded abmat situps

 

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