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12.03.2014

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): Clean Deadlift + High Hang Clean + Clean + Jerk (5 x [1+1+1+1] @ 80%; E2M)

B): Front Squat (70×4, 77.5×3, 85×2, 92.5%x1+; 2:00 rest)

C): Deadlift from blocks (Build to a 2rm; 10:00)

Metcon

D): Metcon (Time)

3 Rounds:

60 DU

15 OHS 95/65#

5 C2B
Push the pace!

Accessory

Metcon (Weight)

3x

A) KB Swings – 15 [HVY]

B) HSPU – 10

C) GHD Sit ups – 25
KB swings should be a heavy [HVY] weight relative to your ability.

2:00 Test – Jerk (AMRAP – Reps)

AMRAP in 2:00

Jerk – 135/95#

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