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Friday, February 8, 2019

  Fri 2/8/19
Mobility: Shoulders/Hips
Strength/Skill: *If you hit your percentages last week for all rounds,
increase to these percentages, otherwise repeat
last week

A) Banded Push-ups (Advanced: hands on band,
Mod: belly on band)
B) Ring Dips (Mod: banded)

3 Rd's:
30% of MUBE,
40% of MUBE,
50% of MUBE,
Rest as little as needed between percentages,
Rest 1:30-2:00 between rounds
Met-Con: CrossFit Open 13.4

7:00 AMRAP:

3-6-9-12-15...
Clean and Jerk (135/95)(Scaled: 95/65)
Toes to Bar (Scaled: Kipping Knee Raises)
Additional
Accessory
Work:
DB Curtsey Squats: 3x8 each
Double Punch Staggered Stance Skier Swings with
DBs or KBs (youtube it if I'm not around): 3x8 each
leg
Express 7:00 AMRAP:

3-6-9-12-15...
DBL DB Power Clean and Jerk (or BB version)
Toes to Bar (Scaled: Kipping Knee Raises)
Barbell A. Every 1:30 x 7

Snatch Pull + Hang Snatch (at knee) @ 80%

B. Every 1:30 x 7

Clean Pull + Hang Clean (at knee) @ 80%

C. Find a heavy 5rm Push Press for the day

RPE 7-8

D. Circuit Training

4 Rounds

10 Kickstand Deadlifts
12 Push Up Position DB Rows
30 Russian Twists

REST 1 MIN
.