Crossfit TW18 Staines 13/08/2018

CrossFit TW18 – CrossFit

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Warm-up

10 Passover’s
5 Pass Arounds

2 Rounds…
10 Lat Pull Throughs
5 Tension Snatch Each Arm

2 Rounds…
5 PVC Weighted Shoulder Ext
(Wide Medium Close Hand Spacing)

Strength

12min: Shoulder Press (3 x 8-10 @70%)

Conditioning

6min: Metcon (No Measure)

2 Rounds

10m KB OH Walking Lunge E/A
+
20 Sec Single Arm Plank
– Complete 2 lenghts (1 each arm) before completing the plank.
– Have 1 practice length with KB. No failure but test yourself
– Plank is with a straight arm

Skill Work

3rds: Metcon (No Measure)

Every 90 Secs for 3 Rounds

1st – 5 DB Sq Snatch E/A
2nd – 12 Pull Ups/6 Negatives
3rd – 15 Burpee Touch Bar

*1st/2nd Increase by 1 each round*
(Snatch 5-6-7 Each Arm)
(Pull Ups 12-13-14/Neg 6-7-8)
Use a weight that tests but allows good form.

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