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25 August 2012 – “Super Saturday!”

25
Aug

25 August 2012 – “Super Saturday!”

9 AM CLASS
Warm-up
West Alabama Corner and Back and 30 Push-ups and 30 Air Squats

Skill – Work for ten minutes on Handstand walks, hand stand pushups, one arm handstands, no arm handstands etc…

WOD – 3 rounds for time of….

Run around the gym lap

7 Front Squats at 225/155 (Cleaned from Floor)

21 KB Swings 70/53/35

42 Ab Mat Sit-ups

84 Jumping Jacks
Cool Down – 10 GHD Situps, 10 Toes to Bar, 10 Knees to Elbows, 10 Windshield Wipers, 10 Situps, 10 Russian Twists, 10 Toes to Rings, 1:00 Left Plank Hold, 1:00 Right Plank Hold, 1:00 Front Plank Hold

 

10 AM CLASS – POWERLIFTING

Warm-up – Row 500m x 3; Slow, Medium then Fast

Skill – Squatting 201

Lecture – Adding extra Squats to your AllSport CrossFit Programming

Strength – EMOM – Every Minute On the Minute for 10 minutes

2 Backsquats at 315/225lbs (or 80% of 1RM)

Partner WOD – Three Bars of Death Up and Down

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of:

Deadlift 1.5x Bodyweight
Benchpress 1x Bodyweight
Clean 3/4x Bodyweight

Cool Down – 50 GHD Back Extensions, ROLL, HYDRATE, ROLL, HYDRATE, ROLL, HYDRATE, ROLL, HYDRATE AGAIN AND AGAIN…..

CRACK A BEER AND HAVE A GOOD WEEKEND!!!!

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