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DSC_0384Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
6 x Push Press
III. Mobility

Impact/Focus: Pause Front Squats
Warm-up with 3 sets x 5 reps before completing the following workload.

Front Squats 5 x 3 (33X0)

Notes: What’s the (33X0) mean? Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class.

Post loads to comments.

“Persistence Hunting IV”
Complete as many reps/meters as possible for each movement within the time allotted.
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Pull-ups
1:00 x Burpees

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Samy Daghir

3 thoughts on “08.11.2014”

  1. “Front Squats 33×0”: 135#
    “Persistence Hunting IV”:
    3060 # (36 x 85# )
    36 GHD
    18 Pull Ups
    6 Burpees
    Needed a good rest after that one today!


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