“12/3/13”

BOX – CrossFit

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“Dec 3, 2013” (No Measure)

Banded overhead w/ Ext Rotation (Area 2)
Banded Hip Distraction (Sideways – Area 6)
Burgener (Clean) w/ PVC
Burgener (Clean) w/ Bar

A: Squat Clean (3×5 @ 75% )

B: Behind The Neck Jerk (3×5 @ 75% )

C: Front Squat (2×5 @ 75% )

D: Clean Pull (3X2 @ 90% then 3X3 @ 95%)

“Better look good!” (No Measure)

Not for time! Good form and Proper technique are the main focus!

3 rounds:
20 DB strict press (35/20)
15 DB bent over row (35/25)

Mobility

T-Spine smash with Int Rot (Area 1)

Classic spinal twist (Area 5)

Psoas smash – KB and LAX ball (Area 5)

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