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DL BJ

15
Apr

DL BJ

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Weightlifting

Snatch Pull (Tempo Snatch pulls)

You must stay at the tempo of 3sec up and 3sec down with a 1sec rest at both the top and bottom. If you are unable to maintain that tempo, you are too heavy.

Rest 2min between sets

Clean Pull (Tempo Clean pulls)

You must stay at the tempo of 3sec up and 3sec down with a 1sec rest at both the top and bottom. If you are unable to maintain that tempo, you are too heavy.

Rest 2min between sets

Metcon

DL BJ (Time)

3 rounds for time
5 Deadlifts 315/205
10 Box jumps 30/24″
STEP DOWN FROM BOXJUMP

DO NOT REBOUND!!!

RX+ Does:
21-15-9
DL 315/205
Boxjumps 30/24″

Super Friend Stretching

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