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10242016

23
Oct

10242016

Crossfit Garage – CrossFit

Weightlifting

Hang Clean (3×5 @50-60% of 1 RM clean max)

Hang squat cleans. I want these cycled fast. This is a time to work on your barbell cycling. Ask your coach about faster and more efficient technique.

Metcon

Legs for Sale (Time)

Rx

800 m run

25 DL 185/135

25 Box jumps 24/20

600 m run

20 DL

20 box jumps

400 m run

15 DL

15 Box Jumps

200 m run

10 DL

10 Box Jumps

Rx+

DL 225/155

Must be box jumps 24/20
Rx can be step ups. Rx+ must be box jumps

Legs for sale (alt) (Time)

Rx

800 m run

25 DL @60% of 1 RM

25 Box jumps 24/20

600 m run

20 DL

20 box jumps

400 m run

15 DL

15 Box Jumps

200 m run

10 DL

10 Box Jumps

Reference

Deadlift

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