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Monday December 23, 2019

TriPark Strength – CrossFit

Strength

Squat Clean + Front Squat

Every 3 minutes, for 15 minutes (5 sets):

Clean + Front Squat

Sets 1-2 = 1 rep @ 80% of 1-RM Clean

Sets 3-4 = 1 rep @ 85%

Set 5 = 1 rep @ 90%

Clean and Jerk

When the running clock reaches 15:00…

Every 3 minutes, for 6 minutes (2 sets):

Clean & Jerk x 1 rep @ 95% of 1-RM Clean

Metcon

Metcon (AMRAP – Reps)

–5:00 AMRAP–

Burpee Box Jump Overs (24/20)

Post WOD Stretching

Hold each pose for :30/side

Deep Lunge

Pigeon

Couch Stretch

Scorpion

Calf Stretch on Rig

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