G
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Trigger/Warm-up/Mobilise/Activate
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1) Practice HS holds for 5 min (Wall or freestanding)
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Scaling – Elastic Jacket/assisted HS/headstand at wall/Tripod headstand
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then…
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2) AMRAP the following for 12 min:
12 Box Jumps (61 cm/ 51 cm)
W
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Trigger/Warm-up/Mobilise/Activate
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1) If you missed the benchmark Hero WOD Murph yesterday, then complete it today:
I.e. The First announced Workout of the 2015 Reebok CrossFit Games – “Murph”
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For time:
1 mile Run
100 Pull-ups
200 Push-ups […]
MG
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Trigger/Warm-up/Mobilise/Activate
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1) The First announced Workout of the 2015 Reebok CrossFit Games – “Murph”
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For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, […]
MGW
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Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 15 min complete 1 of the following Snatch Complex – 1 Snatch, 1 OHS, 1 Hang Snatch, 2 Snatch Balance (i.e. 5 reps)
Climb the load each minute. If you fail more than twice on a given load then reduce […]
GW
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Trigger/Warm-up/Mobilise/Activate
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1) Complete 15-12-9 of the following for time:
Bar Muscle-up
Snatch (Squat) (61 kg/ 43 kg)
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Time Cap = 12 min
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Score = Time or Time Cap plus 1 sec/rep missed
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Scaling:
Complete […]
M
Trigger/Warm-up/Mobilise/Activate
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1) Back Squat – Every 90 seconds complete 3 reps at (90% 1RM)
3-3-3-3-3
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Score = Load
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2) Complete 27-21-15-9 (i.e. similar to 15,3 from The Open, but start with Thrusters 1st! NB – must stick to time cap!)
