19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

February 23, 2014

2.24.14

MONDAY

warm up– 800m Jog

Strength:

3×5 Back Squat

Olympic Practice:

3×5 Low Hang Squat Clean n Jerk

3×5 High Hang Squat Snatch

*use low weight. this is for technique, positioning and speed practice…BE PERFECT*

Metcon:

"ECC CHAMP"

15min AMRAP of:

7 Ring Muscle Ups

50 Double Unders

40 Axle Bar Deadlifts…155/105

7 Ring Muscle Ups

50 Double Unders

30 Front Squat…155/105

7 Ring Muscle Ups

50 Double Unders

20 Shoulder to OH…155/105

7 Muscle Ups

50 Double Unders

10 Thrusters…155/105

For Total Reps

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