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150827


CrossFit Reflexion Hillsboro – CrossFit

Please don’t forget to sign in for classes.

3 Rounds (No Measure)

30 single unders

10 hang snatch with bar

10 OHS with bar

Metcon (No Measure)

30 minute EMOM

a. 10 ball pistols

b. 30 unbroken double unders

c. 4 squat snatch 75/55

150826


CrossFit Reflexion Hillsboro – CrossFit

Oly Class at 4:30 and 5:30pm. Please sign-in. We will be reviewing the clean and going over the Jerk.

3 Rounds (No Measure)

30 single unders

10 Inch Worms

Metcon

At 60% pace

2x400m

4x200m

6x100m

specific mobility

Couch Stretch 2min per side

Perfect Squat 5 min

Oly Class at 4:30 and 5:30pm

Jerks

150826


CrossFit Reflexion Hillsboro – CrossFit

Oly Class at 4:30 and 5:30pm. Please sign-in. We will be reviewing the clean and going over the Jerk.

3 Rounds (No Measure)

30 single unders

10 Inch Worms

Metcon

At 60% pace

2x400m

4x200m

6x100m

specific mobility

Couch Stretch 2min per side

Perfect Squat 5 min

Oly Class at 4:30 and 5:30pm

Jerks

150825


CrossFit Reflexion Hillsboro – CrossFit

REMINDER: Please sign-in for class.

3 Rounds (No Measure)

50 Single unders/ 25 DU

8 KB swings

8 V ups

Metcon (Time)

“flight simulator” 10 min cap

5-10-15-20-25-30-35-40-45-50 and back down of unbroken double unders

5 Minutes Rest then……

Metcon (Time)

5 rounds

15 floor presses

15 toes to bar

30 russian kb swings 53/35

150824

CrossFit Reflexion Hillsboro – CrossFit

PLEASE remember to SIGN IN. You can now sign in 2 weeks in advance.

3 Rounds (No Measure)

40 Single Unders

10 Jump Squats

10 Situps

Back Squat (5/3/1+ backsquat 75,85,95% )

Metcon (Time)

400m buy in

4 rounds

15 sec iso hold at the beginning of each set

30 thrusters 75/55 lbs

30 lateral hops

*this means every break equals a new set, go unbroken you get one iso hold , do 5 sets you get 5 iso holds, it pays to go unbroken

Competition WOD

Pull-ups (3×3 Heavy as possible Strict Pullups)

Metcon (Time)

1 set max effort strict pullups

4 rounds

20 calorie row

20 unbroken thrusters (95,105,115,125) (65,75,85,95)