CrossFit Florian

50 Central St - Norwood, MA 02062

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Friday 2.16.18

February 15, 2018 by Beau

LBNC – Day 46

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Benchmark #3

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Strict Pull ups
1 Max Effort Attempt

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L2   Kipping Pull ups
L3   Banded Pull ups (kip or strict), Ring Rows
T1    Same
T2/T3  No Kipping,  3 sets of 5


Rick & Morty
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Establish a Heavy Complex
1 Hang Squat Clean
2 Front Squats
1 Jerk (athletes choice)

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L2   Hang Pw Clean
T1   Same
T2/T3  Moderate Wt, Hang Pw Clean, FS @or above parallel

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LBNC News
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Today is the last day to take your After Pics and  Weigh / Measure out.
Benchmarks may be made up through Sunday’s Open Gym
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Participants wishing to be considered for one of the LBNC prizes must submit their Final Spreadsheets, Measurements, Weight and Pics by the end of Tuesday 2/20. Forward to Beau@crossfitflorian.com. Before /After Pics must be submitted to be considered but won’t be shared without your consent.

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Filed Under: Uncategorized

The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

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