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10/03/2015

2
Oct

10/03/2015

Clinton Hill – CROSSFIT

QOD

What are your weekend plans?

Gymnastics

Core Series

12 minute clock 50 secs on, 10 secs off to transition

-Hollow Hold

-Hollow Rock

-Plank Hold

-Plank Circle (keep plank position and move belly button in a circle)

-V-Sit Hold

-V-Ups

-Side Plank Left

-Side Dips (hip to floor and then back up)

-Side Plank Right

-Side Dips (hip to floor and then back up)

-Candlestick Hold (lay on the floor, shoulders stay, butt up and feet straight to the ceiling)

-Leg Lifts (Feet stay to the ceiling, raise and lower butt off the floor)

WOD

Two people, One Barbell –

barbell can’t touch the ground or 10 Burpees each person

Metcon (Time)

For time:

60 Hang Power Clean

60 Front Squat

60 Push Press

60 Front Rack Lunges

125#/85#

Pick a partner you can use the same barbell/weight with. If odd number of people, do 90 reps with a group of 3 people.

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