CrossFit – Tue, Nov 28

CrossFit Chilliwack – CrossFit

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Partner Badger (Time)

– RX –

3 rounds for time with a partner:

30 squat cleans (65/95 lb)

30 pull-ups

800-m run

– Athletes run together but break up the cleans and pull-ups as needed.

– INTERMEDIATE –

3 rounds for time with a partner:

30 squat cleans (45/65 lb)

30 pull-ups

800-m run

– Athletes run together but break up the cleans and pull-ups as needed.

– BEGINNER –

3 rounds for time with a partner:

30 squat cleans (35/45 lb)

30 jumping pull-ups

600-m run

– Athletes run together but break up the cleans and pull-ups as needed.

General Warm-up (No Measure)

2 sets:

100-m run

10 alternating Cossack squats

10 ring rows

5 up-downs + jump and reach

Stretching (No Measure)

2 sets:

1:00 foam roll calves

:30 cat-cow

:30 standing pike stretch

– AT-HOME – (Time)

3 rounds for time with a partner:

30 DB squat cleans (35/50 lb)

40 DB bent over rows

800-m run

– Athletes run together but break up the cleans and rows as needed.

– Use two DBs.