20180929

Weightlifting:

Snatch - 2x1@80, 1x1@84, 1x1@86, 1x1@88, 1x1@90

Power Clean and Split Jerk - 2x1@80, 1x1@84, 1x1@86, 1x1@88,

1x1@90

Overhead Squat - 6x2@85%

Clean DL - 5x2@110% of Clean

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CrossFit:

Heartburn

For Time:

1 Mile Run

10 Rounds of "Bergeron Beep Test" (75/55)

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1 Round of "Bergeron Beep Test”:

7 Thrusters, 7 Pull-ups, 7 Burpees

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Comp:

Heartburn

For Time:

1 Mile Run

10 Rounds of "Bergeron Beep Test" (75/55)

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1 Round of "Bergeron Beep Test”:

7 Thrusters, 7 Pull-ups, 7 Burpees

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Midline Conditioning

75 Calorie Row

50 GHD Sit-Ups

45 Calorie Row

30 GHD Sit-Ups

15 Calorie Row

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