TUE24APR2018

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Deanna hits a 170# clean to set a new PR and she does it 3 times in her final workout!! That will wrap up her Online Qualifier for the 2018 CrossFit Games! She will have her final results in the next couple of days. We are very proud of her outstanding performances!

WOD

Strength
7 sets:
Deadlift: build to heavy (but perfect) set of 4 – no bounce
Box Jumps: 4 reps – as explosive as possible

Conditioning
AMRAP 7 minutes:
8 Pullups
16 Alt DB snatch (50/35)
160ft Farmers Carry (50s/35s)
*Farmers Carry is 40ftx4

Midline
Accumulate 60 alt. High plank shoulder taps

Extra

Strength
A) Hang muscle clean: 30-50/4*3sets

B) Clean From Blocks below knee:
1 Clean + 1 Front squat = 1
Every 90 sec: 50/2, 60/2, 70/1, 75/1, 80-88/1*4

Skill
A) 5 min EMOM – 4 Freestanding HSPU leg move from straight to bottom of kip then back to straight

B) 6 sets: 6 kipping hspu w/ 2 sec. hold in the bottom of each kip
**use new open standard, video to ensure over the lineIMG_2078 3

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