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10.11.17

10
Oct

10.11.17

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Warm Up Progressions w/ Plate
Use a 2 1/2 or 5lb pair of plates to perform a set of 10 reps for each of the movements:

Lateral Raise Circles

Front Raise Swings

Small Circles Forward & Back

Large Circles Forward & Back

90 degree Raised Elbow Rotations

Weightlifting

Shoulder Press (5-5-AMAP)

Take 12 minutes to perform 5 reps at 75%, 5 at 80%, and as many as possible at 85% of your 1 RM shoulder press. Start with the bar and increase weight for 3-4 sets of 3-5 reps until you get to your starting weight.

Metcon

Metcon (Time)

Complete 5 Rounds for time:

25 slams balls

50 DU

-Rest 1 minute between rounds-

Score is total time including rest.

This is meant to be fast (less than 2 minutes per round).

Rx: 30/20#

Scaled: 20/15#, 2x singles

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