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Monday 10.02.2017

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Congratulations to Coach Ashley for taking 2nd place at her weightlifting meet at CrossFit Brickyard in CT! Awesome job, we’re all so proud of you!

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Enderton Front Squat Complex
Warm up as needed before working to establish a maximum weight in the following front squat complex.

1 x Front Squat w/ :03 pause
1 x Front Squat w/ double bounce
1 x Front Squat

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“Up Down”
Complete 4 rounds for time of
20 x Wallball (20/14)
20 x V-ups
20 x Push-ups

Notes: This workout will have a strict 14:00 time cap.

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Katelyn

5 thoughts on “Monday 10.02.2017”

  1. Enderton Front Squat Complex: 175#….somehow managed a 25# PR compared to two weeks ago when I did it at open gym 🙂

    Up Down: 3 + 43 RX

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