12/4/16 Training


CrossFit Newtown – CrossFit

Open Gym with Coach Carrie from 9-10 Am on Sunday.

3 TEAM SPOTS LEFT FOR THE HOLIDAY HOPPER. SIGN UP TODAY ON THE WHITE BOARD!

Strength

Clean and Jerk Deload

40×2 50×2 60×2 70×2 80x2x2

Metcon (AMRAP – Reps)

16 Minute AMRAP

50 DB or KB Hang Clean and Jerk 50/35

40 Abmat Sit-ups

30 Box Jump Overs 24/20

20 Handstand Push-ups (plate standard)

Rest 3 minutes and perform:

Assistance Work

Assistance Work

Single Leg RDL (use DB or KB from workout)

3×8-10 per Leg

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