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    TallyCF: All things CrossFit
    Sunday
    Jun222014

    What's your Fran time?

    Warm-up:

    That Warm-up
    Complete individual warm-up prior to class.
    3 rounds of 10-15 reps of:  
    1. Elbow to Instep
    2. Thruster w/bar
    3. Ring Row
    4. Back Extension
    5. Slam Ball
    6. Slam Ball Clean

    Announcements:

    The South Georgia Throwdown is this weekend!

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Skills & Technique: (Click below for links to more info)

    Wod:

    15 Minute Volume Work: Snatch
     
    Fran
     
    21-15-9  
    Thrusters, 95# / 65#  
    Pull-ups
     
    Time Limit: 15 Minutes
    Thursday
    Jun192014

    Death by 10m

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CFTally Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Wall Ball
    3. Push-ups
    4. Hip Extensions  
    5. Sit-ups  
    6. Bar Dips

    Announcements:

    FlexFoods will be at CFJustified TOMORROW with FREE samples!

    Mobility:

    Foam Rolling: Find the Pain

    Lift:

    Shoulder Press
    65% x5 reps
    75% x5 reps
    88% x3x5

    Skills & Technique: (Click below for links to more info)

    Wod:

    Death by 10m
     
    10m Sprints
     
    Sprint 10m, start only on the minute then add one per minute until failure.
    Wednesday
    Jun182014

    Moving Odd Objects

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    Doubleunders 5 Minute AMRAP

    Announcements:

    Something hurting? See the Doc 3:30 Fridays

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Lift:

    Back Squat 50% of 1RM
    3 Minute AMRAP

    Skills & Technique: (Click below for links to more info)

    Wod:

    Moving Odd Objects
     
    Pick one movement from the following:
     
    Yoke Walk 10m
    Farmer's Carry (Use handles) 20m
    Shoulder Atlas Stone 2 Minute AMRAP
     
    Use the heaviest weight you can manage with good form.
    Wednesday
    Jun182014

    Farmer's Walk

    Wednesday
    Jun182014

    Yoke Walk

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