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Crossfit Strong Island
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About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
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Sunday 8/14/16

August 13, 2016 By Danny Gajstut Leave a Comment

A) Coaches Choice Warm-up

B) EMOM for 30 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Double Under x30
Min 3 – Airdyne x12/10 Cal
Min 4 – Alt. Jumping Lunge x14 (7 ea. leg)
Min 5 – Side Plank x30 sec ea. side
Min 6 – Farmers Carry x200ft

COMP CLASS:
Warm-Up:
400m Run
2 Rounds:
10 Burpee Broad Jumps
25 Ft Spiderman Lunge
10 Back Squat w/BB
10 Barbell Rows

Clean Work:
3×3 3-Position Clean (3-second pause at each position)
3×3 Clean Pull
3×3 Full Clean

Gymnastics: Muscle Up Progression Review

WOD: For Time
3 Rounds
3 Muscle-Up
6 Clean & Jerk (155/105)
50 Double Unders

Filed Under: WOD

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