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CrossFit TW18 Staines 31/10/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!

1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats

Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges

Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges

Strength

Split Jerk (Build to Moderate-Heavy Complex)

ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press
2 Push Jerks
1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES
4 Jerks 50/35 (Rx+70/47.5)
4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES
3 Jerks 40/30 (Rx+60/40)
3 Lateral Burpee Over Bar

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back

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