“7/14/14”

BOX – CrossFit

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“July 14, 2014” (No Measure)

Single-Leg Flexion with ER Bias—Option 2 on box (Area 6 in BASL)
1st rib w/ LAX
Super front rack
8 reps of each w/ bar:
Full clean
Full snatch (pwr snatch + OHS)
5 front pause squats

A: Front Squat (every 90 sec )

2 @ 65%
2 @ 70
2 @ 80%
2@ 90%
1 @ 95%+

B: SNATCH DL + HANG PWR SNATCH + OHS (10 mins to build to heavy complex )

C: Metcon (Time)

12 MIN CAP:

2 ROUNDS
30 PUSH UPS
20 FRONT RACK STEP UPS TO 20” @ 115/83#

Mobility

Lateral seam smash

Posterior shoulder smash

Barbell int rot smash

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