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| QUEENSTOWN, NZ. arriving in ennis, mt today |
thursday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. bs: work up to a heavy single, take 90% of that weight x 1, take 85% of that weight x 2 x 2
4. 100 ab mat sit ups.
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM push press.
Strength: Push press - 10 sets x 5 reps @ 74% 1 RM.
Work Capacity: Complete the following for time...
Run 400m
21 -5-9 reps of: Box jumps (30in/24in), handstand push ups, pull ups.
Run 400m
Core: 3 rounds - 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#)
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