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‘Crossfit TW18 Staines 24/09/18’

CrossFit TW18 – CrossFit

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Warm Up

Metcon (No Measure)

2 Rounds…
10 each side Shoulder Dislocates
10 Victory Pulls
10 Over Under Rotations
10 Kneeling Press

2 Rounds…
5 each side Forward Step Lunge
5 each side Side Step Lunge
5 each side Reverse Step Lunge

Clean Warm Up (No Measure)

2 Rounds…

3 RDL
3 Rows
3 Muscle Cleans
3 Strict Press
3 Front Squat
3 Push Press
3 Hang Power Clean
3 Pull Unders
3 Thrusters

Prep For Metcon

5min: Metcon (No Measure)

EMOM 5 Rounds
3 cleans @ 60 % of WOD weight
and
3 HSPU/4-8 Push Up

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
RX – Record time for tie breaker after every 3 rounds

Scaled

8Min AMRAP

10 HRPU
10 Cleans 40/25

*Record time for tie breaker after every 20 reps.

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