140117 Friday

Best of luck to Kate at the Carolina Fitness Challenge in Durham tomorrow!

Best of luck to Kate at the Carolina Fitness Challenge in Durham tomorrow!

Best of luck to Kate at the Carolina Fitness Challenge in Durham tomorrow!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes:
Mobility
+ 5-10:
Overhead Squat,
1-arm DB SDHP-alternating,
T-Push-up–>Dip,
Box Jump (Step Down Rnd 1).

Strength/Skill Development

A1. : Sumo Deadlift (@ 22×1;7, 5, 3, 7)

A2. : 1-arm DB Overhead Squat (@ 3111; x 4-6/arm x 3.)

WOD

Metcon (Time)

30-20-10

DB Snatch alternating (Moderately Tough NTE 70/50lbs)

Box Jumps-Step Down (NTE 30/24″)

Rest 2 minutes then …

B. : Bear Crawl 250′ (Time)

Turns every 50′

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