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Bootcamp

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R2R Fitness (Metropolis), R2R Fitness (Paducah), R2R Fitness (West Paducah) – Bootcamp

Metcon (No Measure)

Deck of Cards (Partner)

Hearts= Jumping Air Squats

Diamonds= Jumping Lunges

Spades= Sit Ups

Clubs= Cal Row/Bike

*Can Split work up however you like

Cash out coaches choice

June 5th (Swole Monday)

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R2R Fitness (West Paducah) – CrossFit

Buy In: 15 Weighted Chest to Ring Pull-ups

Buy Out: Accumulate 1 minute of an L-sit

Bench Press (5 x 5 Building weight as you go)

Pair up in groups that are close to the same strength if possible.

Metcon (Time)

8 Rounds for time:

4 Ring Muscle Ups

8 Dumbbell Push Press 50/35

*12 Minute Cut-off

Metcon (No Measure)

Accessory Work:

4 Rounds Not for time:

6/6 DB Hand Muscle Snatch (Light Weight)

12/12 DB Alternating Row (Use Benches if you have never performed these)

18 Band Triceps Pushdowns

“Little Debbie”

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R2R Fitness (Metropolis), R2R Fitness (Paducah), R2R Fitness (West Paducah) – CrossFit

Weightlifting

Metcon (Weight)

Buy In:

– 40 AB Mat sit ups or 20 GHD sit ups

– 20 walking lunges w/dumbell of athlete choice in each hand…w/ a 3 sec pause during each stride. Do NOT ground the trailing knee.

(Strength/Technique Work)

Every 90 seconds for 12 min, complete:

– 1 Hang Squat clean

– 1 Squat Clean

– 1 Front squat

* Build as you go, but not looking for a 1Rp Max. This should be at best a “med-heavy” weight, focusing on good technique and body/barbell positioning.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many Rds and Reps as possible in 15 min of:

9 – Overhead squats (95/65)

6 – Wall Balls (20/14)

3 – Lateral Burpees over bar

Buy out: 3rds of 200m jog and 50 DU’s (x2 single unders)

June 3rd

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R2R Fitness (Metropolis), R2R Fitness (Paducah), R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

With a partner, complete the following for time and split the work anyway you want.

125 cal row

100 KB swings 53/35

75 box jumps 24/20

50 pull ups

25 Power Cleans 155/115

50 burpees

75 air squats

100 shoulder to overhead 155/115

125 dubs

*40 min cutoff.

Friday June 2 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Squat Clean (15 minute EMOM to find new 1RM Squat Clean)

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

15 Minute AMRAP

100 DU’s (300 Singles)

20 T2B

30 Hang Power Cleans (135/95)

40 KBS (53/35)

Each time you switch…that person has to do 5 Burpees

Metcon (No Measure)

Starting next week…be on the lookout for 2 minute challenges that will be happening during class!