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Junkyard Dog

10 May Posted by in CrossFit Exercises | Comments
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Photo credit – http://www.crossfitnorthfulton.com/category/work-out-of-the-day/page/2/

Here is a video from Paradiso crossfit outlining a favourite warmup of Crossfit weightlifting coach Burgener

 

The main purpose of this is to get your Heart rate up and those hips warm and primed for some serious olympic lifting!

Give it a try today and see if you notice a difference.

Open Gym:

  • 8:00am – 9:00am (downtown)
  • 10:30am – 12:15pm (downtown)
  • 1:15pm – 4:30pm (downtown)
  • 5:00 – 6:00pm (Westshore)

Workout of the Day

Buy in-

Find a partner and do the Junkyard dog warm up.

 

Technique-

Coaches take some extra time to go over the lifts in today’s WOD

 

WOD-

20 min AMRAP

1 Dead lift (115/225)

1 Clean(115/225)

1 Front Squat(115/225)

1 Jerk(115/225)

-Same barbell and weight must be used for all lifts.

 

Z2- use 80-85% of your 1RM of the lowest weighted lift

Z1- scale as needed

 

Cash out-

ROLL ROLL ROLL

 

Extra Credit -

Handstand Push-ups 5×5

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