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Wednesday 04.03.2019

POSTED ON April 2, 2019

Wednesday | 04.03.2019

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Warm Up:
 
5 Clean High Pulls
5 Hang Squat Clean
5 Behind the Neck Press
5 Thrusters
 
x3
 
Foundation:
 
A. Hang Squat Clean 3-3-3-3; rest 2min between
 
Build to a moderate set of 3 today. This should be considered more of a warm up to today’s Metcon to create super-compensation for today’s Metcon and set our CNS up for success.
 
Metcon:
 
*Time must be sub 5:30 to be considered RX *Time must be sub 6:30 to be intermediate
3 Rounds For Time
 
Level 1 (RX)
 
12 Front Squat 135/95
12 Bar Facing Burpee
 
Level 2 (Intermediate)
 
12 Front Squat 115/80
12 Bar Facing Burpee
 
Level 3 (Beginner)
 
12 Front Squat 75/55
12 Bar Facing Burpee
 
Cool Down:
 
EMOM 10min
 
10 Sit-ups, then Plank remaining time
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