02.11.2015

Main – CrossFit

Warm-up

3 Rounds:

3 Goblet Squats W/ Band

4 steps Duck Walk

5 HVY Swings

Then with an empty bar:

3 Clean Pull

3 Rack Deliveries

3 Tall Cleans/Pull Unders

3 Power Clean

3 Clean

3 Push Jerk

3 Jerk

Weightlifting

A): Power Clean + Push Jerk + Clean + Jerk (EMOM x 10:00; PCl + PJ + Cl + J @ 60%+)

B): Deadlift (60/70/80%x3+; E2M )

Stop set at the first sign of form breaking.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 10:00

A1) 20 Wall Ball

A2) Dumbbell Snatch

A3) Leg Lifts

Strength Accessory

D): Metcon (Weight)

Swing – EMOM:

12-12-12-12-12 @124/88#

E): Reverse Hypers (3 x 30)

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