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10.31.17

30
Oct

10.31.17

CrossFit Village Berwyn – CrossFit

Happy Halloween!

Hey there folks, starting this week we have a couple new twists to the programming:

1) We are going to spend the next 8 weeks focusing more on the Olympic lifts, and less on strength. Get ready to hit a lot of complexes, hear the words “hit it with your thighs/hips”, and take on some new PRs!

2) Instead of listing a scaled weight, we are going to put goal and cap times on most workouts. The intent is to help people know what we are thinking for each workout, and let you all decide if maybe you went too light or too heavy.

Let us know if you have any questions!

Gymnastics

Strict Pull-ups and Ring Dips

Every minute on the minute alternate between:

5 strict C2B Pull-ups

30 seconds of strict ring dips (10 dip cap)

The goal here is for everyone to touch their chest to the bar each rep, so don’t be shy about using a band, even if you have strict regular pull-ups
16 minutes

Metcon

Metcon (AMRAP – Reps)

Every minute on the minute for 15 minutes, alternate between exercises

12 Barbell step-back Lunges (95/65#)

15 Wallballs

18 Kettlebell Swings

Rx: 95/65, 20/14#, 24/16 kg

Goal: 30-40 seconds of work per minute

Cap: 45 seconds

Perfect score: 225 reps

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