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CrossFit TW18 Staines 06/08/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS
10 Tempo Air Squats (5051)
:30 Squat Hold
:30 Pigeon Stretch (Left Leg)
:30 Pigeon Stretch (Right Leg)

Into…

3 SETS OF:
7 Back Squats (30X1)*

Strength

Back Squat (5×1 (20X1))

Back Squat @80-90% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES
9 Back Squat 60/40 (Rx+70/50)
21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Slow Pedal on Bike

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