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

JACKIE’S BROTHER JACK

Pull-Up Program:A. 5 Sets x 3-5 RepsB. Tabata Hollow/Arch Pull-Up Progressions:– TRX Row w/Plate– Eccentric Pull-Ups– Strict Pull-Ups For Time:1,000 Meter Run50 Thrusters (45/35lb)30 Pull-ups
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MOVIN ON UP

Today our focus turns to a nerdy coaching and practice day! We will spend the first half of class warming up and then get right into pull-up practice with a bias towards core/midline and grip strength. This means lower intensities, skill focused training with a growth mindset....
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POWER RANGER

Power Clean (Build to a Heavy Complex):1 Hang Power Clean + 1 Power Clean Metcon (For Time):15 Power Cleans600 Meter Run10 Power Cleans400 Meter Run5 Power Cleans200 Meter Run
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RANGEFINDER

3 Rounds For Time:21 HR Push-Ups18 Hang Dumbbell Snatch15 Toes-To-Bar
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KNIGHT RIDER

AMRAPx18:21/15 Calorie Row15 Strict Pull-ups15 Dumbbell Deadlifts (50/35lb)15 Dumbbell Front Squats (50/35lb)
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ANNIE’S ON THE RUN

Today we have a longer twist on the CrossFit Benchmark workout “Annie”. For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double...
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Weightlifting + Metcon

Power Clean + Push Jerk (Compare to 1/24/19)Build to a Heavy Complex Grace For Time:  30 Clean and Jerks
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KELLY

5 Rounds for time of:  400m Run  30 Box Jumps 24/20″  30 Wall-Ball Shots 20/14lb Today is another Girls Benchmark workout. Sustainable efforts across all of our rounds is the training focus. We will have a 30 minute time cap to complete.
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NITRO GLYCERIN

For Time:Run 600m10 DB Burpee + Deadlift30 DB Power SnatchRun 600 meters10 DB Burpee + Deadlift30 DB Clean & JerkRun 600 meters10 DB Burpee + Deadlift30 DB Thrusters Loading:20/15lb35/20lb50/35lb
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R.E.D FRIDAY

Today is one the Classic CrossFit benchmark workouts “Christine” that uses our bodyweight on the deadlift barbell.  We are modifying this for our needs by adding a rest after each round to preserve the intensity per round. 3 Rounds:500 meter row12 Deadlifts...
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