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CrossFit – Tue, Jan 17

Announcements

T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!

Olympic Rower Kendall Chase will be special guest coach for this Saturday’s Rowing class at 8am!

Kendall is a 5x U23 World Champion, 2x DI NCAA Champion, and competed in the Tokyo 2020 Olympics. Reserve your class spot in Wodify!

Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Alt. Groiners + Twist

5 Bootstrappers

10 Kneeling Lat Stretch*

5 Scap Pull-Ups + 5 Kip Swings

10 Tuck Ups

*Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get deeper into each shoulder/lat stretch.

Strength – All

Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3-6-9-and so on…

Front Squats (115/75)

Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

Part 2 (Time)

FOR TIME

20 Front Squats

15 Toes to Bar

10 Front Squats

5 Toes to Bar

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3-6-9-and so on…

Front Squats (75/55)

Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

Part 2 (Time)

FOR TIME

20 Front Squats

15 Toes to Bar

10 Front Squats

5 Toes to Bar

(Score is Time)

KG BB: (35/25)

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