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11.10.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

3/3/3 Snatch Press W/ PVC

+

5 Snatch Deadlift [Pull]

5 High Hang Snatch

Weightlifting

A): Snatch Deadlift + High Hang Snatch (5 x [1+1] @ 70%; EMOM)

B): Back Squat (5×3; @ 60%; E:90)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00 @ 70-80% effort – Focus on Movment:

7 Single Arm Front Rack Lunge W/KB or DB RH

7 Single Leg Deadlift RL

7 Single Arm Front Rack Lunge W/KB or DB LH

7 Single Leg Deadlift LL

Accessory

Metcon (Weight)

2x

A) Rev. Hyp – 10

B) RDL – 5
Use the same weight you have been using. You will increase next week.

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