Events for December 2022

Open Gym, 2/20 to 2/26
February 19, 2016
2016 Open at CrossFit DC – Synopsis and Schedule Reminder!
February 23, 2016

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Warm-Up
3 Rounds of
6 Pause Squats
6 Reverse hand Spider Lunges
6 Squats
6 Spider Lunge with Reach up
6 Jump Squats
6 Quadruped Ext & Rotation/side

Strength – Clean
Prep:
2 x 2 Pause Ext + 2 Hang Hi Pulls (bar, light)
2 x 2 Hang Hi Pulls + 2 Hang Power Cleans + 2 Front squats (light, moderate)
2 x 2 Power Cleans + 2 Hang squat Cleans + 2 Front squats (moderate, just below working weight)

Work:
Every 1:30* for 5 Rounds
2 Power Cleans + 1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat

1:30 Rest

Every 1:30 for 5 Rounds
1 Power Clean + 2 Squat Cleans + 2 Front Squats

1:30 Rest

Every 1:30 for 5 Rounds
3 Squat Cleans

Weight options:
M: 185/155/135/115/95/75
W: 123/103/93/78/63/45
*Choose a weight Option that can be completed in 45 seconds

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