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07/09/2019

8
Jul

07/09/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

10 Active Hollow Hang Pull Down

8 Groiners/Leg

5 Tempo Barbell Squat Hops

-3s Descent

Weightlifting

Tempo Back Squat (4×2)

Perform 4 sets of 2back squats with a 3s descent each rep. Stay strict with the tempo.

Maintain or increase weight throughout sets. Aim to increase weight from two weeks ago.

Note the heaviest weight and the amount of sets you performed it with.

Rest 2:30 Between Sets.

Pre-Training

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

15 Pull Ups

7 Power Cleans 135/95