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11.19.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Deadlift [Pull]

3 Clean Dude Pull

3 High Hang Clean

3 Clean

3 Jerk

Weightlifting

A) Add 5-10# to your true max

B) Use your 85%x1+ set from two weeks ago to find a new Projected Max. If your PM is less than your true max, just add 5-10# to your true max.

C) Add 10-20# to your working max

A): Clean Deadlift + High Hang Clean + Clean + Jerk (5 x [1+1+1+1] @ 75%; E2M)

B): Front Squat (60/67.5/75/82.5%x4; 1:45 rest )

C): Speed Deadlift (12×1; @ 65%; E:30)

Metcon

D): Metcon (Time)

3 Rounds:

30 Wall Ball 20/14#

15 Power Clean 135/95#

Accessory

Metcon (Weight)

3x

A) KB Swings – 25 [LYT]

B) HSPU – 4

C) GHD Sit ups – 15
KB swings should be a light [LYT] weight relative to your ability.

2:00 Test – T2B (AMRAP – Reps)

AMRAP in 2:00

T2B

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