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Monday 1.25.16

25
Jan

Monday 1.25.16

Don’t forget to sign up for the CrossFit Open (click here)

Prep Work5X :30 Accelerating Row sprints

0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast

2X10 Beat swings

2X50′ Inch worm push up

2X3 Burpee High jump
WOD

A.

Tempo Front squat

5X3 around 65-75% 1RM

Tempo 22X2
B.

Death by Squat clean and Thruster (Cluster)

around 70% of 1RM Thruster
C.

5 Min AMRAP

30 Double unders

10 Push ups
 
Optional Volume-Open Prep

5 Min EMOM

7-10 Thrusters 135/95

Rest 2 min

5 Min EMOM

7-10 C2B Pull ups
Only attempt this if quality of overall movement is still very high through all of the other required work
Cool Down

Mobility

Post results

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