30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288


September 18, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Strict Press

warm-up sets (40% x5, 50% x5 and 60% x3)

•70% of 90% 1RM x 3 reps

•80% of 90% 1RM x 3 reps

•90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)


Half Kneeling Arnold Press (5×5 Building Weight)

These Are Single Arm With A DB

Class WOD

Metcon (5 Rounds for time)

Every 4minx 5 Rounds:

12/9 Calorie Row

6 Hang Power Cleans

12/9 Calorie Row

6 Push Jerks
•Score Time For Each Round (Note Weight Used)

•Each Round Should Be Finished To Allow Rest Time Before Starting Back At 4min Mark.

•Scale Load If Needed

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