29 Apr 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 min on EB

20 PVC Pass throughs

20 Alt PVC Around the Worlds

Movement Prep

Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

Olympic Lifting

MBS Oly Cycle Week 4 of 12

High Hang Muscle Clean + Jerk Balance (3 sets of 1(3+3))

High Hang Muscle cleans are performed in the hip pocket with no re-dip in the catch
This is a skill work. Don’t worry about heavy loading. Keep it light!

Power Clean and Jerk (4 sets @ 70% and 1 set @ 75% 1RM Clean)

Movement Prep

10 min to work up to 85% Deadlift

Deadlift (3×5 @ 85% 1RM Deadlift)

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