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8.22.18

21
Aug

8.22.18

CrossFit Live Loud – CrossFit

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Weightlifting

Clean and Jerk (1-1-1-1-1-1 heavy for the day)

Metcon

8 sets:

:40 Max Russian KB swings

rest :20

:20 sec max cal bike or row

-Rest :40

rx: 70/53

scaled: 35/26

BC: pick a good weight to focus on moving.

General Warm Up

Warm-up (No Measure)

2 Rounds

200m jog

10 air squats holding the plate to look through the hole

20 rapid toe touches on the plate

10 Over head Plate lunges

200m jog

Specific Warm-up

Clean & Jerk POP

https://youtu.be/z-a7HsqPmuo

Med ball Clean

https://youtu.be/-nk0GqeSTJs