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29
Aug

8/29/16

CrossFit 45 North – CrossFit

Metcon

The Big Clean WOD (Time)

3 rounds for time of:

1 The Big Clean Complex, 155/105 lbs

50 Wall Balls, 20/14 lbs

RX+

Wall ball 30/20 lbs

1 The Big Clean Complex:

High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk

Time Cap: 16 min
For score, if you are time capped, add up reps left and add it to 16 minutes

RX – must do complex unbroken

Weightlifting

Clean (EMOM 6 Minutes – Building to heavy single)

Power Clean (6 sets x 3 reps )

Every 30 seconds on the 30 seconds

3 Linked Power Cleans at 75% of today’s heavy clean

Post wod Mobility

psoas against the rig

pigeon

couch stretch

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