Friday, June 14, 2013

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Our very own soon to be CrossFit Mom- Autumn McNew

ANNOUNCEMENTS: 

  • Interested in improving your Olympic Lifts? Come to the Olympic Lifting Classes on Monday and Friday at 10am or Tuesday and Thursday at noon and 6pm with Coach Veronica.  Cost is $69 for 2x/week or $79 for unlimited for a month.
  • Women's Only Class today at 9:30am

TODAY'S WORKOUT

Skill: 8 minutes muscleup progression 

 

level 2: in one set: max strict muscleups then max kipping pullups

Lift: 12 minutes to establish: 2 RM split leg press

WOD: 18 minute AMRAP:

3 muscleups

150 m row

6 muscleups

300 m row

9 muscleups

450 m row

etc

Level 2: Rx

Level 1: 1 muscleup=3 pullups and 3 dips

BONUS LIFTING: 

 5,5,3,3,1,1 weighted dips

5,5,3,3,1,1 weighted chinups

4×20 reverse hyper @ half of monday and thursday weight

3×8 strict pullups

 

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