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Monday 8/7/2017

Amira

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

3 rounds of:

With an empty bar

10 front squats

10 presses

sled push

shoulder kips

Workout warmup:

Take 15 minutes to warmup C&J and do:

5x3 working up to a heavy triple or a heavy single.

Warm up pullups and TTB between sets

Workout:

Crossfit Games2017 Workout: Bar Fight

50+ Division

M 50+ use 155 lb.
F 50+ use 105 lb.

For time:
12 clean and jerks
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks

O lift:

Back squat

20 min EMOM

3 reps on the minute starting at 65%

Skill:

5 rounds of:

20 KB Snatches

30 DU's

Earlier Event: August 4
Friday 8/4/2017
Later Event: August 5
Saturday 8/5/2017