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Wednesday May 6, 2015

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CrossFit
Fitness
A. Push Press
Work to a heavy set of 3reps, 0:03 to 0:05 sec between each rep

B. 5 Rounds for time
5 Banded Chest to Bar Pull Up
5 Dips
10 Wallball
10 Ball Slams

Competitive
A. Push Jerk (from the floor)
Work to a heavy 3 reps touch and go

B. 5 Rounds for time
5 Muscle Up
15 Wallball
1 rep Clean & Jerk @ 80%

Regionals
Warm up
12 Min Alternating Minutes
Odd: 200m Run
Even: 5-7 Parallette HSPU

Then,

5 Rounds
10 Bench Press (Bodyweight)
20 CTB Pull Ups
1:01

Then,

15-12-9-6-3
Overhead Squats (Bodyweight, from rack)
2 Legless Rope Climbs (15’)
*If you need to sub legless rope climbs, 20 TTB will do.

REST as needed between workouts.

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