Friday 02/08/2019

CrossFit On the Brazos – CrossFit

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Warm-up

300m Run

20 Seconds hang from rig

#4 (skip run)

20 Seconds hang from rig

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (15)

100m Run

1 x Clean

1 x Jerk

100m Run

2 x Cleans

1 x Jerk

100m Run

3 x Cleans

1 x Jerk

100m Run

4 x Cleans

1 x Jerk

Etc…

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Rx: 165/115

Rx+: 185/135

Cleans can be power or squat.

Jerks can be push or split.

100m run counts as 1 rep.

Accessory Work

Clean Pulls: 5 x 4 @ 50% of clean max

Back Rack Step Back Lunges: 4 x 8 @ same weight (recommended but optional)

100 x Ab Mats OR 50 x GHD Situps