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Wednesday 170719

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Triumph Strength & Conditioning – CrossFit

Warm-up

Lax Ball on the floor through chest

2min each side

KB smash internal/external rotation

1min each side

60 arm circles

10 spider lunge

10 scorpions

10 iron cross

5 walk out hands to arch

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cool Down

:45/side wrist/arm stretch against wall

Tuesday 170718

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Triumph Strength & Conditioning – CrossFit

Warm-up

1:00 softball in glute

1:00 softball in hamstring

5 rounds

10 trifect

10 iron cross

10 scorpion

10 air squat

Gymnastics

Skill Work

Back roll on bar

Metcon (Time)

2 Rounds

10 hip extensions

15 KB Deadlift

20 Wall balls

Cool Down

200m cool down jog/walk

Monday 170717

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Triumph Strength & Conditioning – CrossFit

Warm-up

1:00 lax ball back of delts (shoulders)

3 rounds

4 push ups

6 step ups

8 arch/hollow swings

4:00 Emom

4×3 thrusters building up to thruster wod weight

Metcon (AMRAP – Reps)

15:00 Amrap

10 Muscle ups

15 Thrusters 155/105

25 Box Jump Overs

50 Toes to Bar

75 Calorie Row

100 Double Unders

Cool Down

2:00 pigeon hold per leg

Friday 170714

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Triumph Strength & Conditioning – CrossFit

Warm-up

1:30/side banded spider lunge

thera-band

8 pull aparts

8 pass through

8 swords

3 rounds barbell

10 good mornings

10 strict press

10 front squat

10 push press

Part 2

3 rounds

8 scap pull ups

6 hollow/arch swing

4 kipping pull ups

2 chest to bar

Metcon (AMRAP – Rounds and Reps)

Amrap 5:00

5 Front Squat 115/80

5 Shoulder to Overhead

5 Chest to Bar

Cool Down

1:00 chest opener