CrossFit Harrisburg posted on Facebook
Open gym tomorrow morning at 5:30 am. Limited coaching.-Joshua
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Work through this rep scheme to find your 2RM deadlift.
Rest 2-3 minutes between sets
5 Rounds of:
2 rope ascent 15′
30 abmat sit-ups
*BRING YOUR LONG SOCKS!
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Wednesday 130529 Strength: Press/Jerk Complex 1- press 2-push press 2- push jerk rerack bar 1- split jerk off back New Set Every 2 Minutes Metcon: “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Tuesday 130528 Muscle Up/ GHD 20 Minutes: on odd minutes perform 1,2 or 3 MU on even minutes perform 10 GHD sit-ups *Sub MU transition and Abmat sit-ups Metcon: AMRAP in 15 minutes 30 Walking lunge with slam-ball shouldered 30/20 15 Ball slams
Monday 130527 “Omar” For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees or “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. * you can partition the pull-ups, push-ups and squats.
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