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CrossFit TW18 Staines 30/07/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 EZ Pace on Bike or Row
Then…

2 ROUNDS
20 Alt. V-Ups
10 PVC Good Mornings
10 Alt. Cossack Squat

Into…

2 ROUNDS
20 Atl. Superman
10 Reverse Lunges
5 PVC Kang Squat (:03 pause at bottom)*

Strength

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

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

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

Record heaviest single rep.

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

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME
30 Single DB Front Squat 12.5/7.5 (Rx+15/10)
30 Up-Downs

-Hard Cap 8:00-

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