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June 22, 2015

CrossFit Lynchburg - Week in Advance 6/22/2015

MondaySnatch- 2x3 @ 60% 3x3 @ 70% 1x2 @ 75%Banded Snatch Grip Deadlifts - 4x3 - go light at first and make it look just like your snatch pull each rep - not touch n go10 Min to Complete:21-15-9 Push Press 95/6518-30-42 Wall BallTuesdayFront Squat1x3 @ 55% 1x3 @ 65% 4x3 @ 75%For Time:50 Lunges RX Pistols RX+ (alternating)50 Dumbbell Snatches (alternating) 53/3550 Target BurpeesWednesday12 min EMOM1. 30 sec L-Sit from pull up bar- knee up hangs if no L-Sit2. 8-12 Strict HSPU3. 40 DU goal is unbrokenStrict Press- 1x5 @ 76% 1x4@ 78% 1x3 @ 81% 1x Max Reps @ 78%For Time:Strict Pull Ups- 10-9-8-7-6-5-4-3-2-1Push Ups RX orStrict Dips RX+ 1-2-3-4-5-6-7-8-9-10Thursday15 MinutesHi-Hang (full) Clean + Power Clean + Full Clean - work to max for the day4 Rounds for Time:10 Thrusters 115/75 RX 135/85 RX+20 Chest to Bar Pull Ups30 Russian KB Swings 53/3540 Double UndersFriday12 Min6x6 Bent Over Rows + RDLHeavy as possible with strict formAnd6x6 Split Squat - back leg on bench while holding KB'sThen 1x20 Back Squat @ 60% + 5-10lbs (heavier than last week)Metcon Kill Cliff Granite Games Week 2TBD

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