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LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

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Tuesday, September 4, 2012

Tuesday 4, September 2012

So, were going to start a new cycle of strength, skill, metcons, and over all bad ass BBCF fitness. The coaches are in agreeance that we need to get better at our Olympic lifts, so, we are! This cycle will be a great benefit to all of us, not only for our lifting, but we are adding in some great skill work too. Now, beware, the coaches for the most part are learning a lot of these skills right along with you, so it is going to be FUN!

Today was the start with our skill and strength, but our metcon was in honor of or very own Madeline's birthday!

HAPPY BIRTHDAY MADDIE!!!

Skill:
4x30 sec handstand hold chest facing wall
4x3 ball ups

Strength:

Snatch balance - this is a skill transfer move and should be treated as such. MEANING - NOT HEAVY 3-3-3-3-3 Snatch grip deadlifts 3-3-3-3-3 85% of your 5 rep Max dead Metcon: 4x 9 thrusters 50/30kg 4 snatch 50/30kg 19 plyo push ups 65 air squats

1 comment:

Madi said...

Thanks Alena! I liked the WOD but 65 air squat...this probably he only reason why I was glad I wasn't younger!