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Work out of the Day

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09.29.2016 CrossFit, Strength & Conditioning

CrossFit
21 – 18 – 15 – 12 – 9 – 6 – 3
DB Clean & Press
Burpees
Pull ups

Rx: 35/25 lb.
Rx+: 45/30 lb.; Chest-to-bar

Strength & Conditioning
Strength
I. Clean pull + Hang power clean + Power clean
65% x (1+1+1) x 2 sets
70% x (1+1+1) x 1 set
75% x (1+1+1) x 4

II. Hang snatch pull (above knee)
70% x 4 x 1 set
80% x 2 x 1 set
85% x 2 x 3 sets

Conditioning
21 – 18 – 15 – 12 – 9
Burpees
Pull ups

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