Hey Folks!
Here’s the weekend programming! Dig in!
Saturday:
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Rest
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Recovery Day
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Bench 5×2 90%
Strict Pullups 3×10
20min. AMRAP
3 Muscle Ups (Scale: Pull Ups & Dips)
10 Cal Row
15 Burpees
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Sunday:
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Rest even harder.
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AMRAP 7 of:
up ladder by 3’s of:
Front Squat, 115/80
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B. Work up to a heavy single Snatch Balance
C. Work up to a heavy High Hang Squat Snatch
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Turkish Get ups 10 sets of 2 per side at an appropriate weight.
Oneill test (4 minutes on the rower for max distance)
OR
1 minute on/1 minute off for 4 rounds on the rower. Max Distance.
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See you in the gym!
The CrossFit Sudbury Team