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Thursday April 16, 2015

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CrossFit
Thursday
Competitive
Power Clean (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Clean so you can have an idea how heavy to be.

Fitness
Kettlebell High Pull (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min
4 Reps EMOM x 5 min
3 Reps EMOM x 5 min
2 Reps EMOM x 5 min
1 Rep every 0:30 x 5 min
*Start with a lighter weight and work up every 5min.

Rx+
“Rolov” Day 4
Row 12 x 200m
(1:2 work :rest)
*These are sprints

Weightlifting
Snatch
2 reps X5sets @ 75-85%

Deficit Snatch Pull
2 Reps X5sets @ 85-95%

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