8/22/16

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Agate Pass CrossFit – CrossFit

Clean and Jerk (1 rep max )

We will focus on C&J over the next 8 weeks, breaking down the components to work on technique, and building strength in each of those components. No rack. C&J is from the floor – find your max!

Metcon (No Measure)

Pistols – where are you at in the progression. We will spend 5-10 minutes testing everyone’s baseline for pistols.
1. Box sit-to stand, single leg (start sitting below 90, then stand with one leg)

2. Banded pistols holding band from rack above

3. Banded pistols across the rack

4. Banded pistols independent (band from foot to hand for leg support)

5. Pistols

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

1 ea…2 ea…3 ea…4 ea…—>

Wall Balls (20/14)

Push-ups (ring push-ups Rx+)

(Rounds completed, plus reps)
Keep your body in plank for push-ups. No sagging, no arching. Chest and thighs to deck and rise together. No rings unless you can perform standard push-ups consistently.

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