CrossFit Love 11.4 | Northern Liberties CrossFit
CrossFit Love 11.4 | Northern Liberties CrossFitÂ
Pre-Session Weightlifting
NFT but hurry up! |
20 Squat Clean + Jerk @ 185 / 125 |
15 Squat Clean + Jerk @ 205 / 145 |
10 Squat Clean + Jerk @ 225 / 165 |
5 Squat Clean + Jerk @ 255 @ 175 |
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Power Clean + Push Press |
Work up to a heavy Push Press |
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Banded Press |
9 x 3 @ 40% Press |
:30 Rest Btwn Sets |
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WOD
Cone Drills 3 x 3 each |
3:00 Running Man Jump Rope |
Box Jumps with KB 8 x 2 @ heavy as you can handle! |
Single Leg Lateral PVC Hops 2 x :30 of max rep single leg hops |
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“Grace” |
30 G2O @ 135 / 95 |
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Accessory Work
LOVE BODY @ 230PM |
3 Rep Close Grip Bench Press |
3 Rep Weighted Chin-up |
3 x |
10 Barbell Skull Crushers |
Max BB Chest Press |
5 x |
10 Alt Grip Pendlay Rows |
10 BB Drag Curls @ Heavy |
Heavy Abs – Minimum 100+ reps (GHD, BB Situps, Heavy Band, etc ) |