05/19/17: Benching Complex and AMRAP 12

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Click to Register for CFR Summer Camp!  CrossFit Revelation Summer Camps are designed to develop skills necessary to become a better universal athlete. Learn how to become faster, stronger, and healthier to achieve your fitness goals. The staff fosters a growth mindset designed to benefit the experienced and novice team player as much as the individual sport athlete. Athletes will get a week packed with functional movements in a safe and fun environment.  Athletes will learn how to move efficiently and effectively, and will be taught how to lift safely. This is unlike any other camp they have experienced before.

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information is available at the gym...time to start raising money!

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WOD:

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Boot Camp:

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A.)  Handstand Hold:  30 Seconds, Every Other Minute, 5X

B.)  AMRAP 12:

5 Strict Pull Ups

10 DB Push Presses

20 M Walking Lunges

WORKOUT NOTES:  Pull Ups Need To Be STRICT...Modify as Necessary

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Bench Press Complex:  4 Sets of 10, 1 Set Every 3 Minutes

Build With Each Set of 10 to Eventually Find a 10-Rep Max

After Set 4, Rest 2 Minutes, Take 80% of the Weight for Max Reps

B.)  AMRAP 12:

5 Strict Pull Ups

10 DB Push Press (50/35#)

20 M Walking Lunges (50/35#)

WORKOUT NOTES:  Pull Ups Need To Be STRICT...Modify as Necessary

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  RDL:  Medium x 6, 5X

B1.) 60 M Bent Over Sled Drag

B2.) Belt Squat:  20, 3X

C.)  50 Calories on Air Dyne

Every Minute Complete 3 Burpees

D.)  20 Slow and Controlled Hammer Curls, 3X

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD