1/16/2014 THURSDAY CROSSFIT CLASSES ATTENTION: CLASSES ARE FREE - TopicsExpress

1/16/2014 THURSDAY CROSSFIT CLASSES ATTENTION: CLASSES ARE FREE FOR REMAINDER OF MONTH. ALL LEVELS ARE WELCOME FROM NEWCOMERS TO ADVANCED TIMES: 5:45 AM 5,6 PM 7PM (FUNDAMENTALS - B) SKILL: DB Snatch STRENGTH: Strict Press 3RM CAPACITY DRILLS: GROUP-A (5 Rounds Fast and Unbroken) 15/10 cal row 5 DB snatches per arm (heavy) 20 air squats :15 seconds hold chin over pull up bar ---- Rest a couple of minutes repeat---- GROUP-B (5 Rounds Fast and Unbroken) 12/8 ring rows 10 KB Swings (53/35) 20 air squats :15 seconds plank hold ---- Rest a couple of minutes repeat----

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