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CrossFit TW18 Staines 21/01/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS
8/6 Cal Bike
8 Up-Down Step Ups
10 Good Mornings

Into…

3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)

Strength

Hang Power Clean (3×3)

FOR LOAD…10min Time Cap
3×3*
Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME…14min Time Cap
15-12-9
Hang Power Clean 30/20 (Rx+40/30)
Box Jump 24/20

into…

12-9-6
Hang Power Clean 40/30 (Rx+60/40)
Box Jump 30/24

into…

9-6-3
Hang Power Clean 60/40 (Rx+80/50)
Box Jump 30/24

Core

3 Rounds…
30s Hollow Hold
20 Leg Raises
20 Russian Twists 10/5

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