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“Randy” and Conditioning

By 12/28/2010No Comments

Contact us now to set up an appointment for 2 Day On-ramp Course followed up by CrossFit Beginners Program

:startwod:

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

“Randy”
75 Power Snatches 75M/45W
rest 10 minutes then:
3 Rounds for time of:
10 Left Arm KB Swings  53M/35W
10 Right Arm KB Swings 53M/35W
10 Left Arm KB Presses  53M/35W
10 Right Arm KB Presses 53M/35W
50 Ab Mat Sit Ups

Cool Down

Mobility and Band Stretching

Olympic Weightlifting Class 630Pm ONLY!!!!!

Snatch Work 30 Minutes

then:

Assistance Movements

Overhead Squats 3 x 5-8 reps

Snatch Drops 3 x 5-8 reps

Good Mornings 3 x 5-8 reps

:endwod:

Steven