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Wednesday, April 17, 2019

2019 April 16
by bk

Warmup…
Row 90 seconds
1-arm overhead dumbbell walk, down and back (each arm)
Sampson stretch (down)
walking lunge (back)
plank hold, 30 seconds
8 reps of: I’s, Y’s, T’s, U’s, floor angels
PVC passthroughs/dislocates/nunchuck stretch

Split Jerk technique/footwork/progression

Barbell Skillwork…

Press in Split, 4 sets of 5
-light weight

then….

Split Jerk, 7 sets of 3
-moderate to just above moderate weight
-option to go moderately heavy
-no failed reps

then….

Light Conditioning/Corework…

In any order, complete the following (untimed)….

1. Row, 1250m (just above conversational pace…appx 75%-80% of max effort)

2. 100 Russian kettlebell swings (athletes choice on weight)

3. plank hold (high or low), accumulate 4 minutes

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CrossFit Integrity, Charleston, SC

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