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CFCI Games: Event 1

Games week!

This week we will be doing workouts inspired by the workouts from The CrossFit Games!!

WU.

3 RNFT

10 Thrusters (empty bar)

10 Medball cleans

10 Mt. climbers (10/10)

A. Strength: Front squat (Wave cycle, week 2]) (18 minutes)

Working sets:

1. 5 x @72%

2, 1 x @82%

3. 5 x @74%

4. 1 x @84%

5. 5 x @76%

6. 1 x @86%

Rest between 1:30 - 2:00 between sets.

These percentages are based off your most recent FS 1RM (We tested last Monday, on 7/11/16).

Warm up the same way you normally would till you hit the working sets. I recommend calculating your numbers before class so you can come in ready to squat.

B. Conditioning:

For time:

50 wallballs (30/20)

25 Weighted sit ups (with medball)

800m run (with medball)

Time cap: 15 minutes

Get ready for GAMES WEEK!

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