CrossFit Lite 24/03/17
03-23-2017
17.5! FINAL OPEN WORKOUT OF THE YEAR!!! Check out the workout at: games.crossfit.com
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17.5! FINAL OPEN WORKOUT OF THE YEAR!!! Check out the workout at: games.crossfit.com
Warmup: 1-8-1 Ski Erg Strength / Skill: Kipping Pull-Ups + Low-Ring Muscle Up Transitions 3-5 rounds of 5 reps each. EMOM x 15: 3 rounds: 1- 10 cal ski 2- 20 second wall plank 3- 5 kipping pullups 4- 15 walking lunges 5- dumbbell overhead walking carry for 30 seconds
Warmup: Junkyard Dogs Burgener Technique: Squat clean into thruster Warm up the pressing overhead WOD: AEMOM x 10: (5 minutes of each) Squat clean into 5 thrusters (barbell) 3 strict pull-ups
Warmup: EMOM: Minutes 0-3: 3 inchworms with a pushup Minutes 3-6: 1 length high knees 1 length butt kickers Minutes 6-9: 3 burpees 2 lengths careoka Strength: 5 rounds: Push Press x 6 with dumbbells (2 second pause at bottom of the dip position) Band Pull-Aparts x 20 WOD: 3
Warmup: 15 minute Circuit: 10 cal bike 1 length walking lunges with a twist 10 cal ski 10 deadbugs 10 shuttle runs 10 groiners Strength: 4 rounds: 6 RDL’s Right into: 6 bent over rows WOD: Partner WOD! Alternating rounds: AMRAP 12 minutes: 10 cal row 10 kb swings 5
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