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Wednesday July 22

TriPark Strength – CrossFit

Warm-up

:30 For Each Movement

High Knees

But Kickers

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides

Samson

Inchworm with Push-up

Scorpion

Cat/Dog

2-3 Rounds

Deadlift x 5

Hang High Pull x 5

High Hang Muscle Clean x 5

Front Squat x 5

Strength

Power Clean

8 Sets

*Hang Power Clean or Power Clean

Set 1: 5 Reps

Set 2: 3 Reps

Set 3: 2 Reps

Set 4: 2 Reps

Set 5: 1 Rep

Set 6: 1 Rep

Set 7: 1 Rep

Set 8: 1 Rep

*Coach will decide whether you are taking if from the hang or from the ground. Decision will be based on form. If you are pulling early, you’ll take it from the hang.

Metcon

Metcon (AMRAP – Reps)

10:00 – AMRAP

150m Row

3 Box Jumps

3 Power Cleans

150m Row

6 Box Jumps

6 Power Cleans

150m Row

9 Box Jump

9 Power Clean

150m Row

Continue to add 3 reps to the Box Jumps and Power Cleans until the end of 10:00.

*do not count your row as apart of your rep score. Add up all your box jumps and power cleans.

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

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