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Cleaned and Pressed (FK.DW Monday 050911)

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Posted 04 September 2011 - 05:00 PM


Warm-Up 

Skills
Speed Work: Sprint Starts and Transitions

Concentrate on the drive phase from the start line, accelerating to full speed at about 40 metres. Cruise then slow for a further 20 metres. Repeat 5 times.


Strength
Press 3×5

Pull-Up 3×10



Conditioning
With a 10 minute running clock and working 1 minute/rest 1 minute

perform 15 Power Cleans at 60% max Power Clean (add a minimum of 2.5 Kg to the clean comared to 080811

For every round where you fail to achieve 15 power cleans in the minute, perform 25 Push-Ups



Flexibility and Cool-down
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View this on the website
- Stephen A Hollingdale
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg

I don't use machines... I am one!
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