Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM 10 min – 3 TNG Snatch (start on 60% & climb to a max)
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Score = Total load (load of each lift x reps completed)
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2) Deadlift 3-3-3-3-3 (Climbing – for a heavy load for the day. NB – […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 3 Rounds of the following for time:
100 DU’s
30 STOH 40kg from rack for back
7 Muscle-ups
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TC = 15 min
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Score = Time/TC plus 1 sec/rep missed
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2) Back Squat […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Workout 14.2 (http://games.crossfit.com/workouts/the-open/2014)
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Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (43kgs/30kgs)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
[…]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Workout 13.4 (http://games.crossfit.com/workouts/the-open)
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Complete as many reps as possible in 7 minutes following the rep scheme below:
61kg/43kg Clean and jerk, 3 reps
3 Toes-to-bar
61kg/43kg Clean and jerk, 6 reps
6 Toes-to-bar
61kg/43kg Clean and jerk, […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Workout 14.1
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MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
34 kg power snatches, 15 reps
WOMEN – includes Masters Women up to […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 10 min – 5 Power Cleans (60% 1RM)
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Score = Load and Reps achieved
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then…
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2) Complete 5 Rounds of:
5 Clean (Squat) & Jerk (push) (80kg/52kg)
75 DU’s
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TC […]
