Thursday December 6th

CrossFit Boathouse – CrossFit

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Prep/Skill

roll out legs

dragon

lizard

pigeon

Warm-up

5 lunges

5 good mornings

5 light hang cleans

5 front squats

4 of each

3 of each

2 of each

1 of each

Strength

Back Rack Lunge and SLDL (Total Weight)

working sets of 5 reps EACH leg. Should be getting more comfortable and be able to add more weight each week. This is the last week of this strength cycle, so go heavy if you feel comfortable

Immediately into the single leg deadlift

working sets of 8 reps each leg

Rest 2 minutes then start back at lunges

Metcon

Metcon (5 Rounds for reps)

Every 3 minutes for 5 Rounds

10 hang power cleans (115/75)

10 pull ups

10 front squats (115/75)

10 lateral burpees over the bar

Rx+ add 1 rep each round

score is highest round finished

L3: (95/65), 6 pull ups

L2: (75/55), 10 assisted pull ups

L1: (65/45), 8 reps of each jumping pull ups

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