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CrossFit – Sun, Jun 22

CrossFit One World – CrossFit

Sunday FunDay

New Cycle

This week we will be starting a new training cycle

Our 3 main focus lifts this cycle will be:

Back Squat

Push Jerks

Power Clean

We will be work up to a 3RM on each lift this cycle

Monday conditioning will be focused on moderate deadlifting under fatigue.

Wednesday we will focus on Upper body local endurance.

Friday will be high turnover single leg movements.

Tuesday and Thursday will continue to be gymnastics development days. Conditioning will be tougher more dense EMOM’s and Intervals

Warm-up

Buy in/Out 500m Row

Then 3 Round

10 Russian KB Swings

20 Plank Sholder Taps

10 Jumping Jacks

20 Beat Swings

Squat Snatch (12 Min E2MOM
3 Rep Squat Snatch
@ 45% 1 RM Snatch)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Handstand Push up

10 Hang Power Snatch

5 Overhead Squat

Rx 95/65

Rx + 115/85

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