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Wednesday 08.01.2018

POSTED ON July 31, 2018

Wednesday | 08.01.2018

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Warm Up:
 
50ft Samson Lunge
10 Heidens
:15 Deadhang + 5 Scap Pull-ups
 
x3
 
5 Snatch Push Press
5 Split Snatch
5 Hollow to Arch Kip
 
x3
 
4 Split Snatch
2 Bar Muscle-ups/Chest 2 Bar/Jumping Pull-up
50ft Shuttle Sprint
 
x2-3; rest 1-2min between
 
Metcon:
 
“CrossFit 2012 Track Triplet”
 
Level 1 (RX)
 
3 Rounds For Time
 
8 Split Snatch 115/75
7 Bar Muscle-ups
400m Run
Level 2 (Intermediate)
 
3 Rounds For Time
 
8 Split Snatch 95/65
7 Jumping Bar Muscle-ups or 12 Chest 2 Bar
400m Run
 
Level 3 (Beginner)
 
3 Rounds For Time
 
8 Split Snatch 75/55
15 Jumping Pull-ups
400m Run
 
Cool Down:
 
10min For Quality
 
1min Plank
30 Dual KB Flutter Kicks (hold kb in bench press position while you lay on the floor)
1min Dragon L/R
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