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CrossFit TW18 Staines 01/04/19

CrossFit TW18 – CrossFit

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Warm-up

Metcon (No Measure)

7min…Warm Up Chipper
30 Deadlifts 20/15
15 V-Ups
30 Front Squats
15 Lateral Step Ups
30 Hang Squat Cleans
15 Box Jumps

Movement Prep

GOAL…
Building volume and speed in the legs today – speed and fatigue!
FOCUS…
Focus today should be spent on speed under the bar for the HSC’s!

Metcon (No Measure)

6min…
Hang Squat Clean Progressions…
(Performed at coaches call)

-Front Rack Check
-High Pull Hold + Squat Clean
-High Hang Power Clean
-High Hang Power Clean + Front Squat
-High Hang Squat Clean
-Hang Power Clean
-Hang Squat Clean
-High Pull Hold + Squat Clean

Prep For Metcon

Metcon (No Measure)

10min…
Hang Squat Clean
Build to your 3 stage weight
1…40/30 (Rx+60/40)
2…50/35 (Rx+70/47.5)
3…60/40 (Rx+80/55)

Box Jumps
1…20/20
2…24/20
3…30/24

Metcon

Metcon (Time)

20min Time Cap..For Time

12-9-6
Hang Squat Clean 40/30 (Rx+60/40)
Box Jump (20/20)

9-7-5
Hang Squat Clean 50/35 (Rx+70/47.5)
Box Jump (24/20)

7-5-3
Hang Squat Clean 60/40 (Rx+80/55)
Box Jump (30/24)

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