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20161118

Triple River Crossfit – CrossFit

Warm-up

ham warmup (No Measure)

10 cal row

2 X 20 sec each

front plank

L plank

R plank

THEN

20 yd bear crawl

20 hollow rocks

20 alt single leg deadlifts

20 PVC good mornings

Strength

Thruster (15min to establish a 10rm)

Metcon (AMRAP – Reps)

10min AMRAP

3 thrusters 155/115

3 wall walks

Linear Progression Strength Program

7-10 YostStrong Strength Protocol

This is a list of strength work that needs to be completed from weeks 7-10 of the “YostStrong Strength Protocol”. You should have started week 1 @ 75% of your 1rm on all lifts. Add 5# to back squat, 10# to deadlift and 2.5# to presses each week ALL the way through the 16 week program. It is not relevant what days you do this work. However, try to stay on task by doing this every week and adding the weight as you go. LEAVE NO DOUBT on squat depth and all other range of motion.

7×3 backsquat

7×3 bench press

7×3 front squat

7×3 strict press

7×2 deadlift

3×10 strict pull-ups (once you have hit 3×10 add 10% of bw. Keep adding once 3x10s are achived).

5×3 Rope climbs (3 minute rest between sets)

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