CrossFit Gypsum CO

Murph 14
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Wednesday, August 21st

Pre:

Warmup #6

Strength:

     Clean & Jerk technique clinic

Cond:

For time

30 SQ clean & jerk (135/95)

      

Midline: 100 Russian twists (L+R=2)

Tuesday, August 20th

Warmup: #4

30/20/30

Pre:

HS Practice

ME “toes and Nose” handstands

 Strength:

     3x5 Deadlift (perfect technique)

Cond:

      5 RFT

sprint 100 m

10 Burpees

 

Monday, August 19th

Pre:

1a)3x10 burpee

1b)3x20 AbMat Sit-up

Skill:

     Snatch clinic

Cond:

 "Fran"

21-15-9

Thrusters (95/65)

Pull-ups

Midline: 3 x15 barbell roll outs

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