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Thursday 08.02.2018

POSTED ON August 1, 2018

Thursday | 08.02.2018

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Warm Up:
 
:15 Barbell Hold Overhead
5 Squats with a Press out
:15 Dead Hang
 
x3
 
150m Row
10 Empty Bar Push Jerk
5 Hollow to Arch Kip
 
x3-4 sets
 
then…
 
Work up to a moderate 3 rep push jerk from the ground.
 
Metcon:
 
Level 1 (RX)
 
“CrossFit Games 2007 Hopper”
 
1000m Row
 
5 Rounds For Time
 
25 Pull-ups
7 Push Jerk 135/95
Level 2 (Intermediate)
 
1000m Row
 
5 Rounds For Time
 
15 Pull-ups
7 Push Jerk 115/80
 
Level 3 (Beginner)
 
1000m Row
 
5 Rounds For Time
 
20 Jumping Pull-ups
7 Push Jerk 75/55
 
 
Cool Down:
 
3 Rounds For Quality
 
25 Weighted Sit-ups
1min Arch Hold
25 Russian Twists
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