7/27/17 Training

CrossFit Newtown – CrossFit

Did you know that Sunday we are having Competitor Training with Coach Stef? Now you know…sign up today!

Also, G-Lete is back for one day only this week. Friday we will be doing a WOD at 8:30 am for anyone that can make it. We also will have a WOD from 10:30-11:00 am.

8:30 AM

Team DT
12 Deads
9 HPC
6 STOH

In teams of 2, complete 10 rounds. You must alternate exercises throughout

10:30 AM

100 Burpees
100 Box Jump Overs
100 DB Snatches

Only one athlete works at a time…10 min cap.

Deadlift (35×5 45×5 55×5 65×5 75×5)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Optional Accessory Work:

Strict Pull-ups 5x max reps

Bent Over DB Row

3×10

Good Monrings

3×10

Single Leg KB RDL

3×10 per let

Hyper Extensions

3x max reps

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