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Thursday 12/4/14 Trainings Day


Skill Clinic-Saturday at 11am December 6th

CrossFit Saved Christmas Party-Saturday at 5;30pm December 20th





7×3 high hang cleans





3×3 push press (Across)





3 rounds for time


30 push ups

60 double unders




-High hang cleans are for quality over load…full hip extension is priority in this movement

-Have a few warm up sets for the push press then find a challenging weight for all 3 sets

-Looking for quality on the push ups…keeping the midline tight so we don’t lose our plank position

-3x single unders for double unders



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