Day

December 26, 2019
Unloaded E2M12M 4 2-DB Manmakers (Pushup, Row, Row, Squat Clean, Thruster) – – L: 25/15; Spl: 35/25; S: 50/35 Plank until 30sec remaining -then: 10 2-DB Power Clean 30 Burpees (Spl/S: Over Bar) 10 2-DB Front Squat 30 Burpees (Spl/S: Over Bar) 10 2-DB Push Jerk 30 Burpees (Spl/S: Over Bar) 20 2-DB Deadlift
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Strength Cycle: Phase 1 – Week 6 of 7 Strength/Skill E2M12M 3 Tempo Front Squats -5sec Eccentric (Lowering) -1sec Pause -Fast Concentric (Lifting) *Partner up so you can have someone count your tempo for you. This is about skill and improving positioning. WOD 10 Power Clean – L: 75/55; Spl: 115/75; S: 135/95 30 Burpees...
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Derby City CrossFit Post-Christmas List – 2019 Written by: Coach Slater Raise your hand if you also love Christmas shopping for yourself AFTER Christmas, so you can snag all the sweet deals. Your aunt and uncle are fantastic, but there’s 0% chance they know which weightlifting belt you want or whether the new Reebok Nano...
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