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CrossFit Journal

 

 


Tuesday, October 10, 2017 

"CrossFit Warm-up"
10 overhead squats 45/65#
10 pull-ups
10 extensions
10 dips
10 sit-ups

Every 2 min 
1A. Press
45%/5 - 55%/5 - 65%/ 5 - 75%/5 - 85%/5+
1B. Weighted Pull-ups 5-5-5-5-5

*Add 5 pounds to your training max, 100%. If you fail to hit your prescribed # of reps on the last set at any time. Next time time reduce your training max by 10 pounds, and continue the cycle . Remember strength is a long term endeavor. You will not be to progress indefinitely. There will be plateaus along the way. You have to back off and work your way back up. Two steps forward step back.

Emom x 12 minutes:
100 meter sprint

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