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23
May

5/23/17

CrossFit 45 North – CrossFit

Weightlifting

Next 12 weeks for squatting will be focused on increasing ability to withstand time under tension

A1: Pause Backsquat (3 sets x 3 reps at 70% @33X3 )

3 seconds to lower down; 3 seconds at the bottom drive up reset (about 3 seconds)

A2: Bent Over Row (3 sets x 8 reps @21X2)

Done with barbell – after each set of pause squats

Pull Aggressive to chest, hold for 2 seconds, lower down for 2seconds, hold at extension for 1 second

Back Squat (2 sets x 3 reps at 80%)

Metcon

Post wod Mobility

forearms on the floor

cobra

doorway

Metcon (Time)

AMRAP 16 Minutes

50 Double Unders

25 Foot Walking lunge with 2 kb at the sides (55/35)

25 KB SDLHP (55/35)

25 Foot Front Rack Walking Lunge with 2 kb

Cash out: 100 band pull aparts

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