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Wednesday May 13, 2015

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CrossFit
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 Snatch so you can have an idea how heavy to be.
**Try and go slightly heavier than last time

Fitness
24 min EMOM
M1, 5 Hang High Pulls
M2, 5 Front Squats with 3 sec pause at the bottom
M3, Hold Plank for 45 sec or 1 min rest

Regionals

For time:
1 mile Run (6 laps)
50 OHS 135/95#
100 GHD Sit Ups
150 Double Unders
50 Sumo Deadlift High Pulls 135/95#
100 Box Jump overs 24/20”

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