Practice Day

Announcements

**NO CLASS SATURDAY!!**
Come Support our 5 all ladies teams of 2 at the Femme Royale Competition.

@WINE COUNTRY CROSSFIT
OCTOBER 17TH

818 Jackson St Napa, CA 94559

Sundown CrossFit – CrossFit

Warm-up

Weightlifting 2B – Clean (No Measure)

3x

10sec overhead Jerk

10sec Front squat bottom

10sec rack hold

“Once through with barbell:

Squatting Quad Clean Deadlift x 3

Squatting Quad Clean Pull x 3

Squatting Quad Clean High Pull x 3

With barbell + technique or light plates:

Work top down, 3 part pause, then 2 part pause, then from the floor

3-2-1 Part Pause Clean Pull

3-2-1 Part Pause Clean High Pull”

Weightlifting

P1 Clean (3×3 Full – Light Tech Work )

Metcon

Metcon (Time)

5 Rounds

5 Front Squats (205/125)

10 Ring Dips

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