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Congratulations to Meghan Alvarado!  

She just crushed a 200lb Deadlift PR.  Nice perseverance Meghan!

https://www.facebook.com/RARECrossFit/videos/10154942061958533/

Friday's Workout:

Warm Up

200 METER RUN

Below are the length of the rig

Standing Broad Jump

Frankenstein Walk

Power Skip

2 Min Double under skill work

Power Clean Progression x 2

5 Hang Clean, 5 from the knees, 5 from the floor

 

A) Power Clean

Building to ONE heavy set of 3 - then take 85%

complete 3 more sets of 3 at that weight; rest 60-90 seconds

 

B) Front Squat

4 reps x 3 sets; rest as needed - HEAVY sets

 

C) 6 rounds:

10 KB DL – 2 pood/1.5 pood

35 DU

Row 350m

SAME times per round

 

Cool Down

Foam Roller roll out (lumbar to neck)

Quads and upper body with the foam roller

 




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