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Frequency Fitness

Friday 2/7

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

The ‘Bear Complex’

-1x Power Clean
-1x Front Squat
-1x Shoulder to Overhead
-1x Back Squat
-1x Shoulder to Overhead

Building in load each set

P/S: Unbroken [Each Break = 10x Burpees on the spot]

  • 20min Clock

9min AMRAP

40 Single DB Lunges, 50/35
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups

F: Moderate DB, Highest PU Progression
P: As Rx
S: C2B Pull-Ups

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

Alvin
For Time

120/100 Cal Row
100 DB Deadlifts
100 Mountain Climbers (each)
100 DB Z-Press
120/100 Cal Row

  • In Teams of 2
  • On row only, while 1 partner works, 1 partner holds a plank
  • 25 Minute time cap

Finisher
3-4 Rounds for Quality

8 Cuban Press
8 Scapula Pull-ups w/2 sec hold @ top
4 Jefferson Curl

  • 6-8 minute clock
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