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15 12 17 – Get ups

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Turkish Get Up (6×2 per arm) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 7 Push-ups 7 Ring Dips 50 Dubz

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04 12 17 – Squat

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Back Squat (build to a heavy single for the day) Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 15 box jumps 24/20″ 12 deadlifts 90/55kg 9 toes to bar

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25 11 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Legs ‘a’ bye bye (Time) 1 mile run — 100 air squats 20 barbell lunges 50/35kg 20 over bar burpees — 80 air squats 20 Hang cleans 50/35kg 20 over bar burpees — 60 air squats 20 shoulder to overhead 50/35kg 20 over the[…]

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06 11 17 – Deadlift

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Weightlifting Deadlift (6×3) First rep of each set paused at mid shin for 2 seconds. Second and third rep of each set should have no pause. Superset each set with a 20 second start plank on each[…]

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04 11 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Pain Train (4 Rounds for reps) Welcome back to the pain train… A: 10min EMOM ODD: 200m sprint EVEN: 14 push ups B: 10min EMOM: ODD: 11 pull ups EVEN: 8 Thrusters 40/30kg C: 10min EMOM ODD: 16 American KB swings 24/16kg EVEN: 8[…]

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01 11 17 – Rope Climbs

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Gymnastics Technical review then… 4 rounds of: 90 seconds – Max rope climbs (go legless if you can) 90 seconds – Max double unders 90 seconds – Rest   Metcon (Time) 30-20-10 Abmat sit ups Deadlifts @[…]

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