1/31/17 – Cleans (yes, that means Squat!)

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CrossFit Performance

A. Clean – 5×3, rest 2:00

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For Time

20 Cleans (50% A)

15 Burpees over the Bar

20 Cleans (70% A)

15 Burpees over the Bar

20 Cleans (85% A)

15 Burpees over the Bar

*15min cap

CrossFit Fundamentals

A. Front Squats @22X1 – 3×8

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EMOM 12

4 Front Squats

8 – 10 Abmat Sigups

*score = total reps

Strength

A. Back Squat – heavy 2 reps in 10 minutes

B. Back Squat @85% of A – 3xME, rest 2:00

C. 2 Press + 4 Push Press, rest :30 – x5

D1. GHD Plank Hold – 3 x :30

D2. Dead Bugs – 3×5 each way

Endurance

6 – 10 x 100m Run, jog or walk recovery