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08/20/2015

19
Aug

08/20/2015

Clinton Hill – CROSSFIT

QOD

What’s your favorite way to celebrate an accomplishment?

Video Link / Article

http://breakingmuscle.com/strength-conditioning/when-in-doubt-do-front-squats-25-tips-for-better-front-squats

Strength / Skill

Deadlift (70% x 3, 80% x 3, 90% x 3+)

**You Must get More than 3 reps on your final set.

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Unless you are new to the program and have not established your numbers yet please come to class with your numbers ready to go!

*The magic of this program happens in the LAST set, the failure set; so stay focused and push hard when the going gets tough.

WOD

10min cap

Metcon (Time)

21-15-9

Front Squats (135/95#)

Hand Release Push Ups
*Try to go unbroken on Front Squat*

Bonus

Weighted Pull-ups (5 sets x 3 reps (increase each set))

*rest as needed

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