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09.12.2014

Main – CrossFit

Warm-up

3 Rounds:
3 Dead Lifts
3 Hang Power Clean
3 1 1/4 Front Squat
3 Step Throughs
3 Split Jerks

Weightlifting

A): Deadlift (5×5; E2M; @ 80%)

B): Split Jerk (5×3; E2M; @ 80% )

Metcon

CP-Battery

Power Snatch + Snatch Balance (EMOM x 20; Start at empty bar, load progressively)

DO NOT TAKE MAXIMALLY!! In other words you should not be afraid of the weight, or miss lifts.
Focus on speed and form of the movement.

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

Split Jerk from Blocks/Rack (3-3-3-3-3)

2 Jerk Dips + 1 Split Jerk

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