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Monday Basics 2.11.19

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*February Movement Challenge is the Squat Hold!
Choose 2:00/4:00/10:00 per day.
*Open starts Feb 22nd
*Abby Vollmer February AOTM!
*Sales this month
-AR-15 50% off promo code: AR15
-T-shirts/Tanks $5 promo code: Shirt5
-2 for $5 Assorted Fitaid Colors promo code: 245
*Checkout using our new self-checkout

CrossFitLincoln – Basics

A: Hang Clean (3,3,3,3,3)

Use 9 minutes to practice Hang Clean Technique

*Perform at least 5 sets of 3 building to a safe but challenging weight practicing technique

Points of Performance:

1. Chest up

2. Back Flat

3. Heels on the floor

4. Hips open

5. Explode!

B: Metcon (AMRAP – Reps)

On a 7 min clock:

3-6-9-12 reps of:

Power Cleans


With any remaining time max rep single-unders

Score = total single-unders

Men = 115-185#

Women = 85-125#