CrossFit TW18 Staines 27/01/19

CrossFit TW18 – CrossFit

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Warm-up

Clean & Jerk Warm Up (No Measure)

3 Hang Clean High Pulls
3 Hang Muscle Cleans + 3 Strict Press
3 Front Squats + 3 Push Press
3 Hang Power Cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 Clean Pull Unders + 3 Push Jerks
3 Hang Squat Cleans + 3 Split Jerks

Weightlifting

Clean and Jerk (Build to a heavy Double)

Benchmark

Fran (Time)

21-15-9 Thrusters, 95# / 65# Pull-ups

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