Get Mobilized!

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The Black Box (Manhattan) is closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners' classes.

Sunday 100228

Black Box WOD:
(Based on New Zealand Sectionals WOD # 3)

Complete as many rounds as possible in 10 minutes of:
5 Power Cleans
10 Pullups

Post weight(s), band size(s), rounds, and thoughts to comments.

CFBK Strength Preference: CF Football
Rest Day.


Yesterday at Crossfit Tribe in South Jersey Sectional Training.

WOD #1:
2000m Row; 50 Burpees; 100 Lateral jumps over 2 45# bumber plates. 12:53 Rx'd.

Wod #2:
1 RM Front Squat. 7 attempts 2 min. between each attempt. 255# PR.

Wod #3:
10 Min AMRAP 5 155# Power Clean 10 Pull-ups.
7 Rounds + 5 Power Cleans, 2 Pull-ups.

mobility drills with kev p

worked on box squats for explosiveness
thanks to brook & FPI for corrections

OHS: 105,105,110,115,120(PR) Could have gone heavier.
Front Squat: 165,165,175(PR), 185(F), 185(F)
Ran out of time for the Back Squats.

Made up a CFFB WOD

Floor Presses & Ring Dips
14:30(ish)/1.5 pood kb for the floor presses

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