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CrossFit TW18 Staines 07/11/18

CrossFit TW18 – CrossFit

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Warm-up

EMOM x 9 MINUTES
1 – :45 Step-ups
2 – :20 Hang from pull-up bar + 5 up/downs
3 – :45 Row

Movement Prep

5 Deadlifts
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Power Cleans

Rope Climbs:
1) 2 reps to 1 rep
2) 5-8 Rope Hang Tucks
3) 5-8 Rope Pull Ups
4) 5-8 Strict Pull Ups
5) 5-8 Ring Rows

EMOM

Max Work Time 45s allowing 15s break/transition.

EMOM x 12 MINUTES
Odd – 8 Power Cleans 50/35 (+70/47.5)
Even – 2 Rope Climbs

-Rest 4:00-

EMOM x 12 MINUTES
Odd – 40s DUs
Even – 12 Burpee Over Bar

Scaling Options…

Power Clean:
1) 8 reps in 2 sets or Fast Singles
2) Scale Weight Down
3) DB (Mobility)

Burpees:
1) 12 Jump to Step Over Bar
2) Standard Burpee
3) Scale reps down

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