Thursday 10/11/2018

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Squat Warm-Up #3 (No Measure)

500m Row

5 Shoulder To Wall Rotations (Each Side)

8 Spider Walks

15 Air Squats

8 Spider Walks

10 Goblet Squats

8 Spider Walks

5 Pause Squats w/ Empty Bar

5 Shoulder To Wall Rotations (Each Side)

Weightlifting

Front Squat (6×2)

-Eccentric, 4 second tempo decent

-Across, at or around 65-75%

Push Jerk (2-2-2-2-2-2)

-First Push Jerk, pause in dip

-Building up to a heavy set of 2

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