CrossFit Online Programming Tag 71

Open participants

rest



Fitness

front squat
1x5 @65% of 5RM
1x5 @75%
1x5 @85% try to go for 5 or more reps with perfect form

emom 15
1 hang power clean
start at 60% and try to increase weight on every 3rd minute

emom 10
I. 200m run
II. 10 front squat @40/20



Performance

3rnds
1min hold ass to grass squat position
1min plank hold
30sec side plank hold each side

take 20min to work up to heavy set of 4 deadlifts

for time
7 burpee muscle ups
50 wall balls
7 burpee muscle ups
30 pistols
7 burpee muscle ups

10 deadlift @140/100

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