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Monday Motivation: “ A goal without a plan is just a dream.”
CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
Let’s do the HOKEY POKEY!
Run 400m and find a partner while on run.
10 Burpees
20 Mountain climbers
Empty Bar/Light Weight
10 DL with pause in set-up and top
5 DL on athletes’ own cadence
5 Hang clean pulls w/ pause at knee
5 Hang power cleans w/ pause in catch
5 Hang power cleans on own
5 Strict press w/ pause overhead
5 Push press w/ pause in dip
5 Push jerks w/ pause in catch
Then, 3×5 reps of each movement building to their workout weight.
10 Active Passive Hangs
Shoulder Prehab
Accessory work
Toes-to-Bar – January/February 2019 Skill
Every 2 min for 3 sets , complete:
• 3 Strict T2B, 5 straight leg kipping T2B, 7 bent knee + kick kipping T2B.
Scaled Options:
1. Decrease reps to 2/4/6 or 1/3/5.
2. Decrease ROM. If necessary, decrease reps as well.
Partner Metcon
Metcon (AMRAP – Rounds and Reps)
No, You Go
In teams of 2
AMRAP 20 minutes of:
•9 Deadlifts (135/95)
•9 Hang power cleans (135/95)
•9 Push jerks (135/95)
Partners alternate on the minute, and pick up where their partner left-off
Score: Total rounds/reps for the pair
RX+ (185/135)
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