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Meet You at the CrossFit…

20 Feb Posted by in Hip hop history | Comments

 BACK AGAIN to bring you the illest hip-hop music to fuel your workouts. It’s your boy Swoll Bone aka Young Bladez aka Mr Hype, this week we have Bone Thug-n-Harmony on deck. You can’t listen to these cats and not lift fast.. or even really understand them..

Hailing from the Midwest US of A, Cleveland, Ohio in particular, you’ve got Bizzy, Krayzie, Layzie and Flesh-n-Bone. I won’t go into a great deal of detail about this group because I could go on forever, these guys have been REAL Bizzy since the early 90’s. These fellas have a long list of hits, with such bangers as 1st of Tha Month, Thuggish Ruggish Bone, Foe Tha Love of Money, and Crossroads (which won a Grammy in 1997 for Best Rap Performance by a Duo or Group). Bone Thugs are known for their melodic style and rapid fire lyrics, a style of which they claim to be the originators. Later controversy would ensue when another mid-west rapper by the name of Twista (from Chicago) claimed he created the style, and Bone Thugs ripped him off. It seems that the “beef” is no longer an issue, but the jury is still out on who was the true originator. Another interesting fact about Bone Thugs is that they are the only group to have worked with 2Pac, Biggie, Eazy-E, and Big Pun while they were all still alive.

So let all that knowledge sink in! Strap up your chucks and throw this jam on, 1st of Tha Month:

[yframe url=’https://www.youtube.com/watch?v=bpBP9dALcWw’]

Workout of the Day

WARM-UP

7min AMRAP:

3 Snatch grip DL/3 Muscle SN/3 Hang SN/3 Behind the neck SN PP/3 OHS

STRENGTH/ACCESSORY

EMOM for 10min:
-8 Power Snatch

WOD

For time:

-DL: 50
-Pull Up: 40
-PP: 30
-HSPU: 20
-SN:10

RX: 95/135
Zone 3: 75/115, band strict pull-up, feet on box HSPU
Zone 2: 55/95, RR, knees on box HSPU
Zone 1: scale as needed

MOBILITY

Sink stretch – 2min/side

Lacrosse ball glutes/hips

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