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CrossFit | 10.07.2020

CrossFit | 10.07.2020

Warm-up
Warm-up
3 sets with a barbell
9 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Strict Press

Dynamic Stretches

Metcon
Metcon (2 Rounds for reps)
A) RX
EMOM 20 minutes for load
Even: 9 Deadlifts
Odd: 3 Hang Squat Clean Thrusters

B) Minimal Equipment
EMOM 20 minutes for load
Even: 18 DB or KB Deadlifts
Odd: 6/6 DB or KB Hang Squat Clean Thrusters

C) Bodyweight
20 minute AMRAP
18 Toe Touches
9 Jump Squats
9 Push Ups

Score your heaviest load for each movement. Post your weights for each set to comments. The goal is to complete a heavy set of 9 touch and go reps for the deadlifts and 3 hang squat clean thrusters without putting down the barbbell.

Extra Credit
Metcon (2 Rounds for reps)
:30 AMRAP Barbbell Hold Flutter Kick
:30 rest
:30 AMRAP Barbell Hold Windshield Wipers
:30 rest

Use DB or KB or go unweighted if unable to move for 30 seconds

Supplemental Programming

Weightlifting
3 Position Snatch (Weight)
3 position Snatch
1 Snatch (floor)
1 Snatch (low hang)
1 Snatch (knee)

Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Toes to Bar Practice (Max reps)
T2B variations in order of difficulty – Strict or kipping, Straight leg kipping as high as possible, kipping knees to elbow, chest, or as high as possible, strict leg raise, strict knee raise

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