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Thursday November 5

TriPark Strength – CrossFit

Warm-up

150m Jog

Russian Baby Makers x 10

T-Spine Flexion/Extension in a squat x 10

Squat Twists x 5/side

Thoracic Extension x 5

Ankle Stretch x :30/side

Prayer Stretch x :30

Plank Hold x :30

Strength

Hang Clean + Jerk

-Every :90 for 6 sets-

2 Hang Cleans

+

1 Jerk

Start at 50% of 1RM Jerk and build from there, not to exceed 90% of 1RM Jerk

Advanced athletes will perform squat hang cleans

Metcon

Metcon (Time)

-30-20-10-

Hang Power Cleans (95/65)

Burpees

Cash Out: 400m Run

Post WOD Stretching

Downward Dog

Pigeon

Scorpion

Deep Lunge

Standing Wall

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