5/19/2016

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CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Front Rack Stretch w/Barbell

-Handstand Holds

Post-WOD

-Shoulder Stretch

-Cat/Cow Stretch

Metcon

Metcon (Weight)

6 minutes (90 seconds for each lift)

Clean to Hang Clean to Front Squat to Shoulder to Overhead
Bar cannot be dropped at any point in the complex. If bar is dropped there is no lift and the athlete must start the complex over. Clean and Hang Clean can be a power or squat. Front squat must be its own separate movement (even if hang clean is squatted). STOH can be a strict press, push press, push jerk, or split jerk and must be its own separate movement (no thruster from front squat).

One lift every 90 seconds

Increase weight each lift.

Metcon (Time)

30 KB’s Swings 55/70

30 Hang Power Clean 85/115

30 KB Swings

EMOM 20 Dubs

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