17 May 17

We MOVED!!!

Our new location is 1470 Route 44 (The Raynham MarketPlace) (or the Dunkin Donuts plaza as I call it lol)
When you pull in, you will hit a stop sign. Drive straight thru and head toward the back building.
Right before you hit the building, take a left at the CROSSFIT sign.
This is our parking lot.
We are the end Unit and we enter from the side!!!

Metcon (No Measure)
Announcements:
We will be testing our 1RM Back Squat, Deadlift and Floor Press on Friday to close out this strength cycle. Sleep well, eat right and get fired up for MAX OUT FRIDAY!!!
Ring Dips (Kipping Ring Dip Practice)
Power Clean (EMOM 10)
1 Power Clean
–start at 50% 1RM add 10-20#’s till max for the day–
Metcon (Time)
“POWER LIZ”
21-15-9
Power Cleans (135,95)
Ring Dips

10 Minute cap!

Level 2
15-12-9 Ring Dips

Level 1
Box Dips

Competitors
Metcon (No Measure)
A). OLY
Every 2 Minutes for 10 sets
@85-90% of 1RM

1clean pull + 2 hang cleans(full) (allow no more than 3 misses)

B) METCON:
“POWER LIZ”
21-15-9
Power Cleans (135,95)
Ring Dips

10 Minute cap!

Level 2
15-12-9 Ring Dips

C) Accessory
4×10 clean grip BB high pulls (standing position, strict)
4×10 GHR’s

D) Cashout
EMOM 10
200m Row Sprints
–If you’re not dying, you’re not trying–

 

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