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WORKOUT OF THE DAY

Competition Club

By Adam Murphy Comments


CrossFit Old Town – Competition Club

Warm Up:

Coach Led

View Public Whiteboard

OLY Technique (1-1-1-1-1-1)

1 Tall Squat Snatch

1 Hang Below the Knee SQT Snatch

1 Hang Above the Knee SQT Snatch
* Set every 2:00

* 40%-50%

OLY Strength (2-2-2-2-2-2)

Over Head Squat

*From Rack
* 85%-90%

Metcon (No Measure)

“GymNasty”

15 Minutes to work on your weakness.

Metcon (Time)

“Sleep Tight Sucker”

– Maj. Scott McCoy –

3 Rounds

21 Wall Ball Shots @ 20/14

15 Deadlift @ 225/165

9 Deficit HSPU

6 Min Time Cap
Rest 3:00

Metcon (Time)

“You’re not hunting him…he’s hunting you.”

-Col. Trautman –

3 Rounds

9 Power Cleans @ 205/155

6 Bar Facing Burpees

3 Ring Muscle Ups

6 Min Time Cap

Comments

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805 N. Royal St., Alexandria, VA 22314