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08.31.2015

CrossFit Worthy – CrossFit

Warm-up

10 Bird Dogs

3x

10 Goblet Squats

LH Waiters Walk

10 KB Deadlifts

RH Waiters Walk

10:00 CAP

Weightlifting

1): Back Squat (20rm; +5-10# from last week; 12:00)

This is one set of 20 reps, no dropping/racking the bar until all 20 are complete. If this is your first time performing this, then be conservative with your weight used. You will be adding 5-10# each week for one more week.

Metcon

2): Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00

5 LH Swings

5 RH Swings

5 Goblet Squats

5 LH Strict Presses

5 RH Strict Presses
Use a KB that is medium/light for you. You should be able to throw it around and get sweaty with minimal issues.

Strength Accessory

*Shoulder Function; :10on/:10offx10rds; Foam Roll Wall Slide Press/Hold overhead on rest

*Hip Thrusts; 3×12

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