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CrossFit TW18 Staines 22/08/2019

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY
10 Air Squats (with a :01 pause in the hole)
5/5 Cossack Squats w/ PVC
5/5 Single Leg Glute Bridges (:02 sec pause at the top)
100m Light Jog

Strength

Back Squat (5-5-3-3-1-1)

Back Squat

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

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES
100m Run
5 Hang Power Clean 30/20 (Rx+42.5/30)
7 Front Squats

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