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The Cleaner

April 11, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m

3 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Stiff leg Deadlifts

5 Front Squats
1 min Quad Smash

1 min Glute Smash

1 min Hamstring Smash

1 min Flossing

1 min Couch Stretch

Skill Work

5 Clean Deadlifts

5 Clean High Pulls

5 Drop to 1/4 Squat

5 Drop to Squat

5 Power Cleans

5 Hang Power Cleans

Weightlifting

Clean Complex (1-1-1-1-1-1-1)

2 Power Cleans 1 Hang Power Clean

Stretch





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