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18 June 2013; “Lorraine”

18
Jun

18 June 2013; “Lorraine”

Lorraine

Warm-up: 5 minutes for time of….Bar Hang and Burpees…

Athlete will mount the bar in either a Deadhang or Chin over Bar position and hold as long as possible for 1 minute.  As soon as they drop, begin Burpees…remount the Bar at top of Minute 2 etc for the full five minutes….

Skill: Push Press/Push Jerk

Strength: 15 minutes to work up to a 1RM Push Press from the Rack (Advanced work up to a 1RM Split Jerk)

#CrossFit Games Athlete Rob Orlando has a 300lb 3RM for the Push Press

WOD:”Lorraine”

7 minutes on/1 minute rest/7 minutes on of….

10 Clapping Push-ups and 10 Box Jumps AMRAP 7 minutes

10 Kettlebell Swings and 10 Step Ups with Kettlebell AMRAP 7 minutes

Box 20″/KB 53/35

Count total reps

Advanced WOD: 7 minutes on/1 minute rest/7 minutes on of….

7 Deficit Hand Stand Push-ups (2×45# Plates each hand) and 14 Box Jumps 30/24″

7 Burpees and 14 Kettlebell Swings (70/53)

Count total reps

Cool Down: 50 Toes to Bar

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