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| on my cousin cabin!! love it!! |
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 3 pos clean + jerk on the last rep from the floor. work up to 60%x3+1, 65%x3+1, 70%x3+1x2
2. clean pulls: 85%x3, 90%x3
3. clean deadlift: 95%x3, 100%x3
4. weighted sit ups x 100
CrossFitters
Warm Up: Run 400m then dynamic movements of your choice.
Work Capacity: 8 rounds, every 2 minutes perform the following...
60 second max distance row
15x KB swing (32kg/24kg)
*Your final score is meters rowed
Endurance: 4x400m sprints
*Full recovery between sprints.
Core: 100x 4-count flutter kicks
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