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12.08.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

6 Steps Overhead Duck Walk

Then with an empty bar:

5 Snatch Deadlift [Pull]

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

A): Snatch Deadlift + High Hang Snatch (5 x [1+1] @ 70%; E2M)

B): Back Squat (5×3; @ 65%; E1:30)

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 20:00

5 Deadlift

5 Power Clean

5 Front Squat

5 Push Press

5 Back Squat

@ 95/65#
Take it easy, constant movement. Keep heart rate at a controllable level.

Accessory

D): Metcon (Weight)

3x

A) Rev. Hyp – 15

B) RDL – 10

C) Kb/Db Press – 15
Use same weights as last week.

No extra work after the accessory. TAKE A BREAK.

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