Crossfit TW18 Staines 30/07/2018

CrossFit TW18 – CrossFit

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Strength & Conditioning

Back Squat (2×15 @50%)

Back Squat Super Set

2 Rounds 10 Back Squat @ 50% 10 RRLL E/L* *During Break 3/ea Light DB Snatch & DB Shoulder Press* Raised Rear Leg Lunge (Place rear leg on a small box behind and complete 10 static lunges, slow and controlled, squeezing glutes at top)

Skill Work

12min: Metcon (No Measure)

EMOM 1st – 10 DB Snatch (5 E/A) 22.5/15…15/12.5 2nd – 10 TTB 3rd – 10 HSPU/Box HSPU Increase each set by 1 rep each round

Core

5min Max Effort Plank (Time)

Max Effort Plank in 5 min

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