Ballston CrossFit » Monday, August 8, 2016
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Monday, August 8, 2016

Strength/skill Schedule:
Monday: Bench Press/weighted pull-ups
Tuesday: Clean & jerks, Grace
Wednesday: Single leg DL
Thursday: Front Squat
Friday: Power Snatches
Saturday: Muscle up technique
Sunday: Back squats

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Warm-up: double unders (bring your rope)

Superset:
3 x 5 (A ~80%) Bench Press
3 x 5 (Across as heavy as possible) Weighted Pull ups

 

Run 200m
20 KBS 24/16
20 Ring Dips
Run 200m
15 KBS 24/16
15 Ring Dips
Run 200m
10 KBS 24/16
10 Ring Dips
Run 200m

RX+ 32/24

 

 

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