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Tuesday May 12, 2015

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CrossFit
Competitive
A. 5 rounds of:
10 Bench Press @ body weight
15 Toes to Bar
1:1 work:rest or alternating between partners

B. 3 min FLR hold
rest for 1 min and repeat
* maintain hollow body, no drooping or piking

Fitness
A. 5 rounds of:
10 Bench Press
10 Ring Rows
15 Ab mat Sit-up

B. 3 min FLR hold
rest for 1 min and repeat
* maintain hollow body, no drooping or piking

Weightlifting
Snatch

Regionals
A. Clean and Jerk
Work up to a heavy single for the day
-Drop 20-40# and complete:
3 Sets
2 Cleans + 1 Split Jerk
*These should not be grinders, work on positioning and speed.

B. 5 Rounds for time
25 Cal Row
16 CTB Pull Ups
9 Strict Deficit HSPU (4.5” defecit)

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