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[accordion title=”Warm Up/ Skill Transfer”]

-Run 200m @ 90-98 cadence
-Hit some warm up reps of each lift prior to the testing/working weight. In-between MWOD areas of need
-No run/row today


[accordion title=”Strength”]
-CrossFit Total
Back squat 1
Press 1
Deadlift 1


[accordion title=”S&C WOD”]
None today, just the strength


[accordion title=”Assistance”]

Weighted seated box jumps x 1 x 5

[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.

-3X NFT 5-15 reps
Tall Clean/Walking Jerk
Reverse Hypers/OHS
MWOD/Box Breathing


[accordion title=”Intent”]

We are 5 days out from test day. To this end we need to lift some heavy volume now to get a good hormonal dose ready for test day. After the CF Total get some velocity/power training with the assistance work.

Read this on the CF Total





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