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CrossFit: A. shortened muscle up skill work ~10 min maxA. hollow arch swing: beat swingB. kipping pullup with blocking movementC. kipping CTB with blockingD. kipping bar mu B. AMRAP 20 min:400m run, 7 bar muscle ups*runs should be 2 min or less, MU/PU should be in 2-3 sets Lvl6: as writtenLvl5: 400m run, banded BMULvl4: […]

CrossFit Main: Pressing ‘Jackie’For time: 1000m row.50 thrusters30 handstand pushups*scale based on test week Lvl6/5: 45/35#, *HSPU how you testedLvl4/3: 35/25#Lvl2/1: 25/15#

CrossFit: Teams of 2: AMRAP 20 min;I go, you go, each movement, but share the bike;12 deadlifts9 hang power cleans6 pushjerks27 cal. bike (shared)*scale barbell weight to ~60-70% of 1rm PP.

REST DAY Mobility and Maintenance

Open Gym: 8am – 10am

CrossFit Main:Teams of 2: AMRAP 20 min;Partners alternate each movement throughout; 10 cal bike.10 DB box step overs10 Alt. arm DB hang clean and press Ex: p1 does 10 cal bike, p2 does 10 BSO, P1 does 10 alt. arm DB HCP,P2 does 10 cal bike, P1 does 10 BSO, P2 does 10 alt. arm

CrossFit “Jerry”https://www.crossfit.com/workout/2010/05/09#/comments For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kRun 1 mileRow 2KRun 1 mile Level 4/3: those who have a sub 10 min mile run/sub 10 min 2kRun 1200m.Row 1500m.Run 1200m. Level 2/1: those wh0 have a 10+ min mile run/10+ min 2kRun 800m.Row 1000m.Run 800m.

CrossFit MainE2 min x 30 min: Back squat to bench + :20-:30 handstand hold*emphasis today on the squat is sitting back with full stop on bench and pushing through hip/hamstring to stand, followed by handstand variation for :20-:30 under some fatigue directly after BS set. 0-10 min: 5 back squats to bench0: 35% 2: 40

CrossFit: A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3*start around 30% of 1rm OHS and build in ~5% jumps0: 30% 2: 35 4: 40 6:45 8:50 B. E2 min x 10 min: snatch balance (from rack) 2-2-2-2-2*if OH position allows, continue adding in 5% jumps10: 50-55 12: 60 14: 65 16:

CrossFit: For time: 50 medicine-ball cleans (full squat)25 push jerks50 medicine-ball cleans Lvl6: MB 20/14, PJ 155/105 *60-65% of 1rm PPLvl5: MB 20/14, PJ 135/95Lvl4: MB 20/14, PJ 115/75Lvl3: MB 14/10, PJ 95/65Lvl2: MB 14/10, PJ 75/55Lvl1: MB 14/10, PJ 55/35