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Sometimes we find strength in training for the spirit and fight of another.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.

Sumo Deadlift 3-3-3-3-3

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“Simplex Method”
4 Rounds for time of
25 x Wallball (20/14lbs)
20 x KB Snatch (24/16kg)
15 x Pull-ups

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Skill Development
A. Back Extensions: 3 sets of 15-12-9 reps each
B. CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

Samy Daghir

5 thoughts on “10.07.2016”

    • Sumo Deadlift: 275#.

      Happy Two Year Crossfit-iversary!

      Thank you, Ashley, Chase, and Samy, and the rest of the CFNH community, for the coaching and friendship!

    • Sumo Deadlift: 150×3

      Thank you for all of the fun and support for the last two years, and for pulling together tonight’s partner workout. You guys are the best!!

  1. “Sumo Deadlift 3s”: 255# x 3
    “Simplex Method”: 21:19
    (sub 20kg Russian KB Swings for Snatches)

    Happy Anniversary Daniel & Katelyn !
    Time flies when you are having fun, eh?


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