LV III – 10.13.14 CrossFit Competition Programming In 15:00 - TopicsExpress

LV III – 10.13.14 CrossFit Competition Programming In 15:00 build up to a 1RM or Heavy Drop Snatch Back Squats 3 x 5 @ 75 – 80% Rest :30 after each back squat then perform: Air Squats 3 x 20 AFAP Rest :60 between each superset “Kassi” – 3 Rounds, for time 9 MU 27 Wall Balls 20 T2B 14 Deadlifts @ 225 /155 Farmer’s Carry 2 x 200M “Optional” AM Conditioning: Row 3 x 500M @ 90% of TT then 35 C2B Chin-ups 50 Close Grip Push-ups

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