507 North York Street
Suite #6
Mechanicsburg Pa, 17055
crossfitpneuma@gmail.com

Day

November 29, 2018

Weightlifting Wednesday

A. Back Squat (Find a Heavy 10 Rep) A solid goal for this lift is 75% of our 1 Rep Max Back Squat B. Metcon 3x700m Recovery Row *3-min rest per piece
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GOOD FELLAS

A. Hang Power Clean (Find a Heavy Triple Rep for the Day) B. Metcon (AMRAP РReps) AMRAPx13: 4 Renegade Rows (35/20#) 2 Hang Power Clean (115/80#) 4 Renegade Rows 4 Hang Power Clean 4 Renegade Rows 6 Hang Power Clean 4 Renegade Rows 8 Hang Power Clean 4 Renegade Rows 10...
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FROZEN

5 Rounds of 30/30 Timed Intervals: A1. Strict Pull-Ups A2. Alt DB Front Rack Step-Up (50/35#) A3. Double-Unders With movements A1-A2 we are NOT looking for the maximum repetitions. We are looking for BETTER. Better mechanics and better technique across :30 seconds of effort, each...
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