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08.15.2014

Main – CrossFit

Warm-up

5 Rds:
3 Dead Lift
3 Power Clean
3 Front Squat
3 Split Jerk

Weightlifting

A): Deadlift (5×5; E2M; @ 80%)

B): Split Jerk (5×3; E2M; @ 80%)

Metcon

CP-Battery

Metcon (Weight)

EMOM x 20:00
1 Power Clean + 1 Hang Clean
Progressively load to heaviest possible

Skill

If working on developing MU’s:
* False Grip Ring Pull Ups; 5-5-5-5-5
* Deep Ring Dips; 5-5-5-5-5
*Muscle Up Transitions; 5-5-5-5-5
If you can do MU and are working to make them better:
*Strict MU; 1-1-1-1-1 or 2-2-2-2-2
[add weight]
*Kipping MU; 3x big sets
*10:00
Butcher LoPush: 20m (# 90/# 70)
Run: 40m

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