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CrossFit TW18 Staines 25/04/19

CrossFit TW18 – CrossFit

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Warm-up

EMOM X 9
Min 1 – :20 Hard Row + :20 EZ Row
Min 2 – 10 BB Deadlifts + 10 Elbow Punches
Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

W/Barbell
5 High Hang Shrugs
5 High Hang High Pull
5 High Hang Muscle Clean
5 High Hang Power Clean
5 Above Knee Power clean

Weightlifting

Hang Power Clean (Build to Heavy 3 Rep)

Metcon

Metcon (AMRAP – Reps)

7 SETS ON A 3:00 CLOCK…
25/20 Cal Row/Bike/Run
Max Hang Power Clean
-Rest 1:00 b/t Sets
R1 & R2 – 70/45 (Rx+80/55)
R3 & R4 – 60/40 (Rx+70/45)
R5 & R6 – 40/30 (Rx+60/40)
R7 – 30/20 (Rx+40/30)

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