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Friday 03.18.2022

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Alison, Asjab & Samy navigating 22.3 during the CrossFit Open!

Warm-up Drills
I. Run 2-400m
II. Dynamics
-Tall Duck Walk & Walking Calf Raises
-Pike Walk & Spiderman Lunges
-Scorpions & Seal Stretch
III. Mobility
-Low & High Hammies
-Front Rack
-Leg Back & Across
-Couch Stretch
-Fig4 + Back Bridges

Impact/Focus: Power/Full Cleans 6×3
Warm-up Sets/Reps x 5 Minutes
(1-3 rep sets building to working weight)

Every 2:00 x 6 Rounds complete the following
Power/Full Clean x 3-3-3-3-3-3

Notes: Climb weight until at the most challenging set able to be accomplished with the most consistent technique. Loose target 70% for sustained work and technique refinement; climb heavier as able demonstrated via success at lower weight reps/form.

Post scores to comments.

“Recon By Fire”
Complete for time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Full/Power Clean (115/85lbs)
Knees-to-Elbows or V-ups
Then…
Run 400m

Notes: Scaling and Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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