8/21/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

10 Air Squats (with a :02 pause in the hole)

5/5 Cossack Squats w/ PVC

5/5 Single Leg Glute Bridges (:02 sec pause at the top)

100m Light Jog

Back Squat (5-5-3-3-1-1)

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

100m Run

5 Hang Power Clean (95/65)

7 Front Squats
-Scaled-

9 Min AMRAP:

100m Run

5 Hang Power Clean (65/55)

5 Front Squats

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