Friday 10.9.15

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Reminder that there is no 7pm Class due to the last match of the Gwinnett Affiliate League, so come and watch and cheer on our team for there match up of the season against Crossfit Dacula.

Essentials:
A.
5 Sets
Dumbbell Corrective Front Squat x 3 reps
On the 2:30min

B.
5 Sets
Goblet Squat Hold x 45sec
On the 2min Marks
or
ADAPT

C.
3 Rounds For time:
Row x 250 meters
Step Back Lunge x 8 per leg
Double Dumbbell Ground to Overhead x 4 reps

Fitness:
A.
5 Sets
Dumbbell Corrective Front Squat Cluster x 1.1.1 reps
Rest 15 sec between reps
On the 2:30min

B.
5 Sets
2 Position Hang Power Clean and FS (Thigh, and just below the knee) x 1+1 reps
On the 2min Marks
or
ADAPT

C.
3 Rounds For time:
Row x 300 meters
Bulgarian Split Squat x 8 per leg
Power Clean + Front Squat + Jerk x 4 reps 77%

Performance:
A.
5 Sets
Dumbbell Corrective Front Squat Cluster with 60lbs of Chain x 1.1.1 reps
rest 15 sec between reps
On the 2:30min

B.
In 12 min build up to 90% of your 1 RM Squat Clean and then do 3 singles with that load

C.
3 Rounds For time:
Row x 300 meters
Alternating Pistol Squats x 8 per leg
Squat Clean and Jerk x 4 reps 225/135
+
Competitor Session 2:
A.
5 Sets
Single leg Extension x 20 reps per leg
Rest as needed between sets

B.
20min AMRAP 65% effort
Row x 20 cal
Ski x 25 cal
Airdyne x 30 cal
DU x 50 reps

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