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04072017

6
Apr

04072017

Crossfit Garage – Crossfit Competitive Programming

Warm-up

Warm-up (No Measure)

EMOM 12

Min 1- 20-30 sec H.S. Hold

Min 2- 12 SlamBalls 30#

Min 3- 20 DU

Weightlifting

Snatch Balance (Just build comfortably again)

1 x 2 65%

1 x 2 70%

3 x 2 75%

4 x 1 80%

Clean and Jerk

1 x 2 65%

1 x 2 70%

3 x 2 75%

4 x 1 80%

Back Squat

1 x 3 65%

1 x 3 70%

2 x 3 75%

2 x 3 80%

Metcon

Metcon (Time)

Row 1,000m

Directly into:

21-15-9

OHS (45-65#)

KB Swings 70#

Gymnastics

Metcon (AMRAP – Reps)

EMOMx12:

Min 1: 3-6 Ring pull ups

Min 2: 4-8 SHSPU

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