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Tuesday 170711

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Triumph Strength & Conditioning – CrossFit

Warm-up

2:00 red band OH on rig

3 sets of

:30 handstand hold

8 plate touches laying on bench

5 armless burpees

Kick up drills

Metcon (AMRAP – Rounds and Reps)

Teams of two

Amrap 15:00

30 double unders

25′ HS walk

20 med ball slam

25′ HS walk

Cool Down

3x :45 box stretch

Friday 170707

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Triumph Strength & Conditioning – CrossFit

Warm-up

1:00 banded hip distraction facing rig in lunge

20 jumping jacks

10 forward and back swings

20 internal/external

10 Iron Cross

GHD technique

Snatch Warm-up (No sots/duck walk)

Metcon (Time)

3 rounds

10 snatch 95/65

10 GHD Sit-up

Cool Down

200m jog

1:00 Lax ball shoulders

Friday 170630

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Triumph Strength & Conditioning – CrossFit

Warm-up

:45/side chest opener on wall

:45/side wrist opener on wall

3 rounds with pvc pipe

10 pass through

10 around the world

10 good morning

10 btn press

Metcon (Time)

Emom 5 Burpee over Bar

50 Shoulder to Overhead 155/105
Wod starts on 5 burpee over bar. Complete 50 S2O, stopping for 5 burpee over bar every :60

Cool Down

1:00 single leg saddle