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11.12.2014

Main – CrossFit

Warm-up

(No Measure)

3x

3 Goblet Squats

6 Step Duck Walk

+

3 Clean Deadlift [Pull]

3 High Hang Clean

3 Jerk

Weightlifting

A): Clean Deadlift + High Hang Clean + Jerk (5 x [1+1+1]; @ 70%; E:90)

B): Front Squat (3 x 3 @ 60%; Every :90 seconds )

Metcon

Metcon (AMRAP – Rounds and Reps)

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

7 Single Arm DB/KB Thruster RH

7 Single Arm OHS RH

7 Single Arm DB/KB Thruster LH

7 Single Arm OHS LH

Accessory

Metcon (Weight)

2x

A) KB Swings – 20 [LYT]

B) HSPU – 3

C) GHD Sit ups – 10

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