Sunday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Snatch AMRAP x 3 MINUTES
5 Behind Neck Press
5 Shoulder Dislocations
5 Snatch High Pull
5 Power Snatch

Thruster AMRAP X 3 MINUTES
5 Front Squat
5 Strict Press
5 Push Press
5/5 Elbow Punches

C&J AMRAP X 3 MINUTES
5 Clean Deadlifts
5 Hang Power Clean
5 Push Press
5 Push Jerk

8 Mins – Build Weight for all movements

Partner Workout

Metcon (No Measure)

Benchmark Extravaganza:
In Pairs:

DOUBLE Randy
150 Power Snatches 35/25kg
10 Min Time Cap

5 Min Rest

TWIN Burping Fran 43/29kg
42-30-18
Thrusters
Burpees
10 Min Time Cap

5 Min Rest

BRACE Grace
60 Clean & Jerks 61/43kg
10 Min Time Cap
BREAK UP HOWEVER YOU WISH – THE WORKOUT MUST BE SPLIT EVENLY IN REPS

Cool Down

Warm-up (No Measure)

FOR RECOVERY
4:00 of Group Flow Stretching
1:00 of Rebound*

*Rebound is lying prone and still while slow nasal breathing.

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