11/11/16 Training


CrossFit Newtown – CrossFit

Make sure you register on Wodify for our Holiday Hopper, Dec 10th!

Pre-orders for CFN Under Amour Jackets at the front desk.

Clean and Jerk (45×1 55×1 65×1 75×1 85x1x2 or 1,1,1,1,1,1)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Other Variations of WOD:

9-7-5

Bar Muscle Ups/Chest to bar pull-ups

Squat Snatch

9-7-5

2x Pull-Ups

Squat Snatch

Core Work

Front Rack Carry:

5xAHAP

Optional Accessory Work:

Clean Pulls

3×3 at 85% of clean

Clean Grip Rows

3×6

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