8/17/20 Training

CrossFit Newtown – CrossFit

6AM
Meeting ID: 254 557 154
https://zoom.us/j/254557154

5:30
Meeting ID: 6883223422
https://us04web.zoom.us/j/6883223422

Warm-up

2 Rounds

20 PVC Front Rack Duck Walk Steps

10 Strict Pull Ups

Run 200m

Then, perform mobilization work

Foam Roller Lat Smash 1:30 per side.

Clean (3-3-3-3-3)

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

4 Hang Squat Cleans 135/95lbs

6 Lateral Burpees over the bar

8 Toes To Bar

CFV

WARM UP

2 Rounds

20 Duck Walk Steps

20 Dead bugs (total)

Run 200m

STRENGTH

Tempo Odd Object Squats

4×8 – 3 seconds down, 3 seconds up

4 Broad Jumps Before every set*

METCON

AMRAP 8 Minutes

8 SA DB Squat Clean

6 Lateral Burpees over the DB

8 V-Ups or Tuck Ups

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