Crossfit Garage – CrossFit

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Warm-up

Tabata x 2 (:20 on, :10 off)

Sequence 1

Movement 1: Strict Press

Movement 2: Up-Downs

Sequence 2

Movement 1: Push Press

Movement 2: Step-ups

Specific:

Jump and land with hands at the side X 5

Jump and land with hands at the front rack X 5

Jump, punch, and land X 5

Push jerk (Empty Barbell/PVC pipe) X 5

Push Jerk (5-5-3-3-1)

– Today’s strength is designed to build to a heavy set of 5, 3, and 1 (not a 5RM, 3RM, and 1RM)

– Take 5-8 minutes to build to a (moderate) starting weight since the goal is to build across all 5 sets

Metcon (AMRAP – Rounds and Reps)

WOD
AMRAP X 8

10 Ground to Overhead (95/65)

10 Burpee Box Jump Overs (24/20)

Cool Down

3-way banded distraction shoulder stretch (:45/side)

Bright Spot

Clean and Jerk

Power Snatch

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