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Thursday 1/9/13: CrossFit CSA WOD

Warm-up

general+shoulder specific+review push press technique

 

Strength

PUSH PRESS

1 turn = 4 sets x 3 reps with :30 rest in-between

*start around 50% of your 1RM

*3 FAST reps, rack the weight while partner tracks rest time; continue for 3 remaining sets

*after 1 person does their 4 sets, switch

*add some weight, make sure reps stay FAST

*try to get three turns per athlete (time permitting)

 

wod (avg 5-10 min)

21-15-9

ring dips

GHD sit-ups (sub with V ups or abmat sit-ups)

jumping squats

 

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