180112 BBC - CrossFit9
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180112 BBC

11
Jan

180112 BBC

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self led warmup. End w/ 3 sets of the complex (bare bar):

3 clean pulls

+3 power cleans

+3 push jerks

Weightlifting

Power Clean + Push Jerk (2×2(2+1)@70%1RM C&J, 2×[email protected]%, 1×[email protected]%, 1×[email protected]%)

Zercher Squat (5 x 3 working sets)

Clean Pull (2×5 @ 90%, 2×[email protected], 1×[email protected]%)

Accessory Exercises

Metcon (No Measure)

4 Supersets:

8 barbell hip thrusts

8 barbell Russian Step ups/ side

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