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12.10.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Deadlift [Pull]

3 High Hang Clean

3 Jerk

Weightlifting

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

B): Front Squat (3×3; @ 65%; 1:30 rest)

Metcon

D): Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00 @ 80%

7 Power Snatch @ 75/55#

5 C2B

30 DU

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. HSPU should be strict.

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