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5am Boyz

Wednesday December 6

Event Date: December 6, 2017

Weekend Schedule Reminder

This weekend we are hosting a CrossFit Level 1 Seminar.  

We will be operating on the following modified schedule: 

Saturday & Sunday

7am: CrossFit Group Class

7am: Boot Camp

6pm-8pm: Open Gym

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Workout of the Day

Warmup

Dynamic Stretch

+

2 sets: 
50' DB Walking Lunge (build to workout weight)
T2B Progression (set 1), MU/Pullup Progression (set 2)
8 DB Power Cleans (build to workout weight)

* Determine scaling options (see below)

"Open Workout 17.2"

Complete as many rounds as possible in 12 minutes of:
2 rounds of:

50' DB Walking Lunge (50/35)
16 Toes to Bar
8 DB Power Cleans
then 2 rounds of:
50' DB Walking Lunge
16 Bar Muscle Ups
8 DB Power Cleans

Post rounds and reps completed to comments. 

Variations

Scaled

DB: 35/20
Hanging Knee Raises (knees above hips)
Chin Over Bar Pullups

Masters 55+

DB: 35/20
Toes to Bar
CTB Pullups

Masters 55+ Scaled

DB: 20/10
Anchored AbMat Situps
Jumping CTB Pullups (Bar 6" above head)

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