Friday WOD

CrossFit 201 – CrossFit

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Banded Lat Stretch

Lax Ball Shoulder Mash

3 Rounds

5 Barbell Strict Press

5 Barbell Push Press

5 Barbell Hang High Pulls

5 Box Jumps (step down)

5 Up Downs


Push Press (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps


10-12 Hang High Pulls with power clean grip

*Think of it as an upright row with a little hip hinge. Working the shoulders hard today.

*Go to failure on the last set

Push Press (85% x max reps)

Metcon (Time)

8 Rounds For Time:

8 Calories Row

8 Box Jumps RX+ 30/24 RX(24/20)

8 Burpees

8 Alt. DB Snatch RX+70/50 RX(50/35)

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