FrictionCrossFit – CrossFit

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QOD

BSF 🙂

Warm-up

3 rounds:

30′ Bear Crawl Med Ball Push @ 30/20#

20/side Mtn Climber

200m Jog

+

2:00 Frog

1:00/side Kneeling Banded SH Ext

Overhead Squat (5-5-3-3-3-1-1-1-1, climbing to heavy, log all sets)

log all 9 sets in notes

09/20/2019 (Time)

Competitive:

FT:

21-15-9-6-3

OHS @ 95/65#

*:15/side Front Scale btw each set

*:15/side Back Scale btw each set

cap 10:00

Recreational: OHS @ 75/55#

Lifestyle: Front Squat @ 75/55#

Stimulus: Large sets on OHS on each set, hold on

MC

Rent

1:00/side Trap Smash

1:00/side Lat Distraction