Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 10 min complete the following (70-75% of 1RM C&J):
1 Power Clean and 1 Push Jerk
1 Squat Clean and 1 Split Jerk
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Score = Reps & Loads
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2) Complete the following in pairs for 6 min, Rest 3 min and Repeat for another 6 min:
1st Person – 20 m Farmers Walk (40-50kg e/20-25kg each)
2nd Person – AMRAP Burpee Box Jump Overs (61 cm/51cm)
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Score = Total M’s walked and Brp BJ Overs completed
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Scaling:
Farmer’s Walk – Reduced loading
Burpee Box Jump Over’s – Reduced Height/Burpees with step-over
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Featured Image – Ben Smith, the Fittest Man on Earth in 2015, at the 2014 Regionals of theĀ Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)!