CrossFit – Tue, Aug 6

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (2:00)

20 jumping jacks

2 sets

20 sec Hollow hold

20 sec Arch hold

B. SPECIFIC (2:00)

TTB initial progression

2 x 5 Beat Swings

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Monte onto Part A:

Demonstrate & go over the Toes to bar drill

C2. SPECIFIC (8:00)

Power Clean

– 5 Tempo Power Cleans Empty bar

– 5 Power Cleans @ light weight

– 5 Power Cleans @ workout weight

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Practice Round

3-5 TTB / Modification

3 Burpees to target / Modification

2 Cleans

Toes to Bar Drills (Checkmark)

3-4 sets

– 5-8 Band assisted Toes to bar drill
Score: Checkmark

TC: 8 minutes

KG: N/A

Intermediate

As written, leg raises movement pattern

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METCON (5 Rounds for reps)

5 x 3 minutes, Rest 1 minute

15 Toes To Bar

15 Burpees to target

Max rep Power Cleans in remaining time @ 135/95 lbs
Score: Reps on Power Cleans for each round

TC: 19 minutes

KG: 60/43

Intermediate L2

9 Toes to Bar

15 Burpees to target

Max Power Cleans @ 135/95 lbs

ACCESSORY / EXTRA (Checkmark)

3 sets

15 Band Face Pulls

15 Band Pull aparts

5 Band Angels