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Swamp City WOD – Fri, Feb 16

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 sets:

10 Banded Pull Aparts

10 Banded Good Mornings

-into-

3 sets:

1:00 Machine

5 Muscle Snatch

5 Muscle Clean + Shoulder Press

3 Inch Worms

10 Alt. V-Ups

2. Workout Prep

2 sets (build in weight)

2 Power Snatch + 2 Clean and Jerks

2 Bar Facing Burpees

Workout

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
Freedom (RX’d)

10 Rounds

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

(KG conv: 43/29)

Independence

10 Rounds

8 Ground to Overhead (75/55)

10 Bar Facing Burpees

(KG conv: 34/25)

Liberty

10 Rounds

8 Dumbbell Snatch (light)

8 Up Downs

Target time: 11-13 minutes

Time cap: 15 minutes

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality

10 Double DB Skull Crushers @ moderate weight – maintain quality

-Rest 2 minutes between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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