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3SB7.3 DE clean+FS and AMRAP


Olympic Weightlifting this Friday the 20th March 1830hrs start. By the awesome Steph!! £20 for 2 hours for members.

CrossFit Shropshire – CrossFit

DE lift Warm up (No Measure)

Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.

Clean + Front Squat (10×1 at 65% 1RM rest :45)

Squat clean then stand up and front squat.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 mins of:

10 Box Jumps

5 Squat Clean Thrusters, 115/85 lbs

10 GHD Sit-ups

Cool down

Run 400m

Crossover symmetry plyo WOD



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