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CrossFit Type 44 - Olympic Lifting Strength & Technique Class


Olympic Dynamic Warm-up (Time)


Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol

Back Squat (55/7 65/7 (75/7)x5)


75% +15-30#

Clean and Jerk (50/3+3 60/2+3 70/1+3 75/1+2 (77-83/1+2 )x6)

Front Squat (50/3 60/3 70/3 (80/5)x7)


80% + 15-30#