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Todays crossfit and food

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  • Strength – 15 min to build to a heavy power clean – No more than 3 attempts @ a 1RM. Suggested reps/sets to hit as you increase weight. 5 @ 50% / 3 @ 60% / 2 @ 70% / 2 @ 80% / 1 @ 90% / 1 @ 95% / Attempts 1RM
  • Conditioning – AMRAP12 – “Wind Mill”
    • 20 Double Unders – (Sx = :30 of attempts)
    • 3 Power Cleans @ 75% of heaviest lift from above
    • Coach’s Note *** Weight should be heavy enough that touch and go reps are a challenge and most likely you will be doing singles. If you are competent at double unders you should be shooting for 10+ rounds.

  • Finisher – 3 Sets – 10 Strict Chin Ups + 10 Strict TTB + 1:00 Plank



I needed to sub Deadlifts for Power Cleans. I got up to 265 x 3 ... for the strength part and used 165 for the workout.

Had coffee with milk
ham rolled up with cheese

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