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Today is Day 3 and I have to tell you about Joseph Boggs.

Joseph started with us in April of 2017 in Troop 022 of our RARE Boot Camp - Fredericksburg program and then joined our CrossFit program.

We challenged Joseph to give our program a try, if he did, it might just change his life.

Well, check out the video below and listen to what Joseph had to say.

Keep up the amazing work, Joseph. We are all inspired by you and so proud of you.

Bring on 2018!

Coach Adam

 

Friday 29 December

Warm Up

Burgener Warm Up: Athlete Led

2 Rounds

10 push ups

10 Wall Balls

10 Front Squats with Barbell

Clean Progression w/ barbell 45/35 x 3

-Hang Squat clean + Clean pos 2 + Clean and jerk

 

A.) Kipping HSPU (11 min cap)
5 Rounds

60 seconds light row

40% Max Kipping HSPU

 

B.) Clean and Jerk (9 mins)

OTM x 9 (3 Rounds)

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

*building from last week. Focus is form not weight.

Rest 2:00

OTM x 3 (1 round)

Clean and Jerk

84% - 86% - 88%

 

C.)  Front Squat (6 mins)

6 Sets of 2 EMOM

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

*build from last week.


D.) Karen (14 min cap)

150 Wall Balls for time

 

 

Mobility

Hip smash

Roll out




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