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11.26.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Weightlifting

“How to warm up properly”

A): Back Squat (Build to a 5rm; 15:00)

Metcon

B): Metcon (Weight)

EMOM x 12:00

Power Clean + Hang Clean + Jerk
Start with an empty bar, load progressively.

C): Metcon (Time)

For Time:

5x

10 Supine Ring Rows

10 Wall Ball

Accessory

D): Metcon (Weight)

3x

A) KB Swings – 20 [MED]

B) HSPU – 7

C) GHD Sit ups – 20
KB swings should be a medium [MED] weight relative to your ability.

E): 2:00 Test – Clean & Jerk (AMRAP – Reps)

AMRAP in 2:00

Clean & Jerk 135/95#

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