G
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Trigger/Warm-up/Mobilise/Activate
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1) a) Complete 10 of the following complex – Front lever Hold (3 sec), Skin the Cat, Rear lever hold (6 sec)
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Score = For quality (note leverage)
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* Levers – Full/straddle/flatback/tuck/tuck hang – Front/kneeling […]
WMG
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Trigger/Warm-up/Mobilise/Activate
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1a) Tall Jerk (split) 5-5-5
1b) Rack/Blocks Jerk (split) 5-5-5-5-5 (75% 1RM)
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then…
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2) Complete the following sprint chipper for time:
15 Snatch (squat) (61 kg / 43 kg OR 55% 1RM)
100 DU’s
MG
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Trigger/Warm-up/Mobilise/Activate
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1) OHS 5-5-5-10 (5’s on 75% 1RM leaving every 90 sec; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 60% 1RM)
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Score = Loading on 5’s and Loading on 10
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W
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Trigger/Warm-up/Mobilise/Activate
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1) Back Squat 5-5-5-5-5 at 75% 1RM (Leave every 90 sec’s)
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then…
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2) Complete the following :
12 min AMRAP:
Min 0 – 1: AMRAP Power Snatch (70 kg / 49 kg or 60% 1RM Snatch)
M
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Trigger/Warm-up/Mobilise/Activate
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If you missed Wednesday and Thursday, then Complete the CrossFit Total today.
If you missed Wednesday but completed the CrossFit Total yesterday, then complete “Zeus” today.
If you completed both benchmarks then please complete WOD (C) today!
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1) Take […]
GW
Trigger/Warm-up/Mobilise/Activate
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1) If you missed The Benchmark workout “Zeus” yesterday, please complete today…
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U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North […]
