10/12/16 – Fit Mom Workshop

sarah-ring-row

RANT

If you didn’t get a chance to check out the newsletter sent out today about our “Fit Mom” Workshop this Sunday, October 16th at 11am – here it is!  If you have any questions at all please reach out to Isaac (isaac@escfitness.com)

Also, Steve Schang will be back in tomorrow evening for any last minute voter registrations!  The deadline in North Carolina is the 14th, so if you haven’t registered yet, this is your chance!

CrossFit Performance

A. Box Squats – 6×2

*heavier than last week

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EMOM 16

Odd: 8 – 12 DB Thrusters

Even: 6 – 9 Lateral Box Jumps

*score is total reps completed

CrossFit Fundamentals

A. Front Squat Review

B. Hang Power Clean Review

C. Hang Clean Review

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4 Rounds for Time

200m Run

12 Hang Cleans

Olympic Weightlifting

A. Mid Hang Power Clean + Mid Hang Clean – heavy set

B. Pause Snatch High Pulls, pos. 2 – 6×3

C. Push Jerk Triple – heavy in 6

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3 Rounds

10 RDL @3030

15 – 20 Banded Tricep Extensions