The Flying Dutchman

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IMG_3395Strength Focus

2 superset rounds of “Lynne”
A:  Bodyweight Bench Press, Max Reps
B:  Max Reps Pullups (If you can do over 50 kipping pull ups, these should be done as strict pullups)

Superset means move directly from movement A to movement B.  Rest as needed after movement B.

CrossFit WOD

1.  Clean and Jerk
6 sets x 2 reps, on the minute at 60% of 1RM

IMG_34712.  Flying Dutchman
5 Rounds For Time:

  • 50m Sled Push
  • 15 GHD Situps

1 minute rest between rounds

 

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Welcome to Aimee, visiting us from CF Fury (Phx)!

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Comments

  1. Lisa and crew-thanks so much for having me! I had a great time despite those brawlers-those suckers are no joke!!! See you in October!

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