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9/8/21

7
Sep

9/8/21

Barbell Warm-up

Olympic Lifting:

Every 2min x 16min (8 sets)
Slow Pull Clean + 2 Jerks x 1 rep
Set 1 = 2 reps @ 50%
Set 2 = 2 reps @ 55%
Set 3 = 2 reps @ 60%
Set 4 = 2 reps @ 65%

Set 5 = 1 reps @ 70%

Set 6 = 1 reps @ 75%

Set 7 and 8 = 1 rep @ 80%

Conditioning:

CrossFit Main-site Workout 9/3/21

As Many Rounds and Reps as Possible in 12min of:

2 Power Snatch

4 Power Clean

60 Double-unders

Rx 155/105

Intermediate 115/75 and 60 double-under attempts

Beginner 75/55 and 60 single-unders