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CrossFit TW18 Staines 14/11/18

CrossFit TW18 – CrossFit

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Warm-up

8 min AMRAP
20 Jumping Jacks
15 KB SDHP
10 KB Goblet Squats
5 KB Glute Bridges

5 min Flow-bility
L/R Groiner Thoracic Twists
L/R Pigeon Stretch
Banded Ankle Opener

Grab a Barbell…
5min Movement overview
1) 8 Hang Power Cleans
pause in catch positions
2) 8 High Hang Squat Clean
jump straight up, receive
in squat. Pause in Squat
3) 8 Hang Squat Clean
Sweep. Jump. Catch.

Weightlifting

10 min Complex
5 SETS
1 Power Clean Above the Knee
1 High Hang Squat Clean
1 Hang Squat Clean

*Build in weight as you go.

Hang Clean (Complex)

Metcon

Metcon (Time)

For Time (12min Time Cap)
10-8-6-4-2
Hang Squat Clean 50/35(+80/55)
“200m Run after every set”

Cool Down

If time allows:
Hip Flexor
L/R Hip Band Tension

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