Monday 12/5/22

THE MOBILITY

• 4 Point Wrist
• Preacher on Box

THE WARM-UP

With a PVC During Board Explanation

Upright Row

PVC Torso Rotations

Good Mornings (PVC)

Back Squat (BS)

Leg Swings Side to Side

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THE STRENGTH

This is a BIG day! After drilling home strength then working on technique for some time now, we are going to put it together to retest our 1RM Squat Clean.

For 10:00

‍Muscle Clean (Hang)

Front Squat to Back (from floor)

THEN

Lift Offs with Slight Pause

Hang Clean

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With Remaining Time:

Clean 1RM

New CrossFitters will work on 3 reps each set

'Test' of our Clean 1RM in September

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THE MET-CON

As Many Rounds/Repetitions As Possible in 10:00

Hang Power Clean (HPC)

Thruster

Back Squat (BS)

Bar Hops

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THE FINISHER

1/2 Kneeling Palloff Press

CS 90/90 & Victory

CS Row & Lat Pull Down