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9/9/2019

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Announcements

-Please get T-shirt order in by this Wednesday for the Fall Brawl. (see concierge or link in CFPW8 familia fb page).

-Wednesday will also be the last day to sign up your team for the FALL BRAWL. Let a coach know if you want to compete but don’t have a partner. We can help:)

Crossfit Pushin Weight – CrossFit

Warm-up

200M Run 7x Snatch Pulls

7x Kip Swings 7x Muscle Snatch

3x Pull-Ups 7x Overhead Squats

5x Inch Worms 7x Hang Squat Snatch

Weightlifting

Alternating EMOM for 10:00 of:

Even – 3 Hang Snatches (just above the knee)

– beginning @ 60% of 1RM and working up to a near maximal final set

Odd – 9 Bar Facing Burpees

Note: This begins @ 0:00, therefore there will be 6 sets of Snatches and 5 sets of BFB.

Hang Snatch (3-3-3-3-3-3)

Bar Facing Burpee (9-9-9-9-9)

Metcon

Metcon (Time)

4 Rounds:

150′ Shuttle Run (25′ sections)

8x Clusters (135/95)

15x Pull-Ups
12:00 Time Cap

Modifications:

Shuttle Run = Distance

Clusters = Load (115/75) (95/65)

PU = Reps / Jumping / Rows