Black Mamba | Crossfit Coolidge Corner
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OUR BLOG

Black Mamba

By brett kokoruda | In WOD | on June 10, 2017

Open Gym Endurance:

Volkswagen

5 rounds

400m Run

16 Bench Press(135/95)

8 Strict Pullups or 2 Rope climbs

Fundamentals

Strength
Hang Power Snatch
3-3-3-3-3

WOD
12 min AMRAP
15 Kb swings
10 Kb forward lunges
20 Double Unders
Bootcamp
Part A: 3 rounds of:
8 Miliary pushups
10 Double Dumbbell Squat (40/30)
15 Swing (70/53)
* 2 min rest

3 rounds of:
8 Pike pushups
10 Dumbbell Forward lunges/side (40/30)
15 Kb Deadlift (70/53)
* 2 min rest

3 rounds of:
8 Wide push ups
10 Dumbbell Side Lunges (40/30)
16 Kb Cleans (70/53)

Part B: 3 rounds of
10 Plate Weighted situps
30 second Plate Weighed plank
10 Plate side twists/side

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