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Proud of Central Park Insurance in Fredericksburg!

Overcoming fears and obstacles.

Joseph Boggs and his awesome team of ladies of Central Park Insurance crushed their first 5K mud race this weekend!

We are so proud of all of you, the hard work you put in... day in and day out at the gym. Your results speak volumes of you each of you are as amazing human beings.

We appreciate you Joseph Boggs and Central Park Insurance.

October 10th, 2017

Warm Up

Sumo Squat with KB 10-15 Second hold

5 Cycles of Snatch Progression (SB/HS/HSK/Ground)

5 Press + 5 Push Press + 5 Push Jerk (Press progression) 45/35

10 Split Jerks with Bar

10 Front Squat with Bar

 

A)  Barbell Conditioning

EMOM X 10

Minutes 1-4: 3 Snatches (power or squat) 60-75% of 1rm

Minutes 5-8: 5Clean and Jerks (squat clean or power) 60-75% of 1rm

 

B) AMRAP 5

7 Rounds of “The Chief” (115/80) (95/65)

Max Cal Row in remaining time

Rest 5

AMRAP 5

6 Rounds of “The Chief”

Max Cal Row in remaining time

Rest 5

AMRAP 5

5 Rounds of “The Chief”

Max Cal row in remaining time

 

The Chief: 3 Power Cleans, 6 Push ups, 9 Air squats

 

C) Cool Down

Foam Roll out

 

 



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