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08.07.2015

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11144074_1889570854600688_8143164035573681538_oREMINDER: There will be no Open Gym this Saturday due to multiple athletes participating in the No Baby Leave Your Socks On competition at CrossFit Reclamation in Exeter, NH. We encourage everyone to come by and show their support for your fellow athletes.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Chin-ups
7 x Push-ups
10 x Superman Rocks
III. Mobility

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift.

Deadlift 5-5-5-5-5

Post loads to comments.

“Rotisserie”
Complete for time
100ft x Overhead Walking Lunges (45/25lbs)
Then 5 rounds of
5-4-3-2-1 x Muscle-ups
10-10-10-10-10 x Burpees (45lb Plate)
15-15-15-15-15 x Medicine Ball Cleans (40/20)
Then
100ft x Overhead Walking Lunges (45/25lbs)

Notes: Athletes working to develop their Muscle-ups may scale to Pull-ups (x3 per MU rep) and Ring Dips (x3 per MU rep) or Modified Muscle-ups (x2 per MU rep), choose an appropriate assistance method for your current skill level.
Round 1 has 5 x Muscle-ups, Round 2 has 4 x Muscle-ups, etc.

Post times time to comments.

Samy Daghir

3 thoughts on “08.07.2015”

  1. Deadlift: 285#×5 (which is 100% of my tested 1RM from May 22).

    “Rotisserie”: 27:50, pullup/dip mod, and I think I accidentally used a 40 kilo slam ball.

    Reply

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