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Tuesday: Dec 12, 2017

December 12, 2017

 

Warm up

6 Jumping Lunges

12 Second Ring Holds 

14 Burpees

3 Rounds 

 

 

Clean Warm Up


Barbell Cycling Practice @ 35% of 1 RM 

5 Power Cleans

5 Shoulder to Overhead

Rest 1:00

5 Power Clean and Jerks 

5 Hang Squat Cleans

Rest 1:00

5 Squat Cleans 

5 Squat Clean Thrusters

 

Olympic Lifting -

 

CROSSFIT LINCHPIN TEST 7
 

4 Rounds for time of:

  • 4 Power Cleans 205/145

  • 4 Front Squats

  • 4 Shoulder to Overhead

     

     

     

     

     

     

     

     

     

- Gymnastics

100 M Row

5 Strict HSPU

10 Cals Bike

5 Kipping HSPU

 

6 Minute AMRAP 

 

- Conditioning

7 Dumbbell Snatches 

7 Toes To Bar

10 Rounds for Time 

 

 

 

 

 

 

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