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Thursday 8-21

16
Aug

Thursday 8-21

Front or OH Squat 5 x 4. After each set perform 2 Max Effort Depth Jumps

Pull-up Variation 5 x ME

WOD

EMOM 10 Minutes

If you get caught, rest through the next minute and continue.

Each round the KB Swing goes up 1 repetition.

Performance/Sport: 3 Push Press, 4 Back Squat  #95/#63

Competition: 3 HSPU, 4 Front Squat   #95/#63

 

 

Beginner Crossfit Class

Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills

(A) Learn Back Squat and Front Squat   (B)Back squat 5 x 5 towards relative max

Alternate

Learn/practice KB Swing, Pull-ups.