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Daltons CrossFIt – CrossFit

W.U.: Warm-up (No Measure)

GENERAL WARM-UP (0:00-10:00)

1) 2 Rounds

10 Slow PVC Pass Throughs

20 seconds deadbug

10 Single arm DB Overhead Lunge Steps

20 second clap jack

10 Inchworm with a push-up

STR: Split Jerk (1-1-1-1-1-1-1)

INTENDED STIMULUS

Heavy split jerks. Find max load. The 10 minute build up beforehand should ensure that all sets provide a challenge. Rest 2-3 minutes between sets.

WOD: Metcon (AMRAP – Reps)

“Death By…..”

Push Press(115/75)

Toes to Bar

1 rep the first minute

2 reps the second minute

3 reps the third minute

…..continue until you can no longer get the required amount of reps in the minute timeframe
INTENDED STIMULUS

This is a intended to accumulate some volume of highly metabolic movements. The first few rounds seem easy and then it quickly starts to hurt! We want the athletes to work no less than 8 to 10 minutes and if scaling going no longer than 12-15 minutes. If athletes fail to get 8-10 minutes have them drop the load and continue to the desired timeframe or decrease reps to a consistent number of 5 until the clock hits 10 minutes.

April 17, 2017

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