End of the 2017 CrossFit Open : Come help us celebrate the end of the 2017 CrossFit Open (again) by sharing a drink or two with some good company!
When:This Saturday @ 4pm
Where: Finback Brewery 78-01 77th ave, Glendale. NY 11385
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**Next Monday we will perform the CrossFit Total. The CrossFit Total consists of three lifts: Back Squat, Shoulder Press and Deadlift. Classes may overlap as a result. Work with a partner or two and try to work quickly. Please come prepared both mentally and physically. If you miss Monday, you miss the total. There is no make up day. Coach Joel
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Four Sets NFT
Banded Russian Kb Swing x 20 → https://youtu.be/PN9dppWJcGQ
Weighted 15/10# Side Plank :30 E/S
Weighted (Slow) Bear Crawl 20m @ 25/15#
Turkish Sit-up
Then…,
4 Sets NFT But Quality
Rx Double Kb Clean x 15-20 reps
or…,
Scaled: American Kb Swing
Then…,
Stupid Pump Swole Session!!
→ Three Sets
Barbell Curl – 6 reps
Dumbbell Hammer Curl – 6 reps
Stationary Dips – 6-15 reps
Standing Reverse Dumbbell Curl – 6 reps
Seated or Standing Dumbbell Overhead Triceps Press – 6-12
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