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25
Dec

Friday 122614

Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Deadlift Technique (No Measure)

Coach led with a very light weight on the barbell.

Function & Sport

Pumped Up Game Changer (Time)

21-15-9 of:

Deadlifts (225/155)

Box Jumps (24/20)
RX Plus = DL – (275/185), BJ – (30/24)

* 10 Minute Time Cap

Strength

6×2: Pausing Front Squat

Pausing “Rock Bottom.”

Weight is (95/65)

*Hold each rep for :30 seconds

** Rest 2 minutes between sets.

Injury Prevention

Foam Roll Upper / Lower Back (No Measure)

1 x 20 / area.

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