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Yakima’s CrossFit Reformation 08.10.13


Yakima’s CrossFit Reformation 08.10.13

This is the last week of our 1st cycle. Just want to say good job to everyone! You all have pushed hard! Finish strong today and we will be testing all our hard work soon. What can you expect in the next couple weeks? We will be backing off the strength stuff all next week(de-loading) and the following week you will test all your hard work. Keep up with your nutrition and remember to be smart with your training and stay injury free.

Prep Work:

2-3 Rounds of
7 wall facing squats
10 KB windmills

Back Squat- 5,5,5 @80%- 85% based off Monday’s 3RM– Rest 2 minutes between sets.

4 Rounds
15 SDHP (95/65)
15 Ring Dips

*If you don’t have ring dips perform push ups (off the knee is ok)

* 95/65 lb is recommended weight for the SDHP , but if you cannot move that weight with good technique for high intensity lower the weight.

Cool Down:

800m run

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