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Escape from Wonderland

20
Jul

Escape from Wonderland

Barnes Corner CrossFit – CrossFit

Clean (Technique )

5 Working Sets of the Complex:

Clean Pull + High Hang Squat Clean + Hang Squat Clean

https://youtu.be/x8aOhWAsKvU

Rest as needed between sets.

Back Squat (15 Rep Max)

To warm up for for your attempt:

Set #1 – 7 Reps @ Light load, if not empty barbell. We are warm from the clean complex, but the specific bar position on the back rack is worth warming up specifically.

Set #2 – 5 Reps @ Approximately 50% of your previous 15-Rep.

Set #3 – 3 Reps @ Approximately 75% of your previous 15-Rep.

Sets Beyond – 1-3 Reps at loads climbing to your target weight for the day. Much like our first attempt, feel the weight out today with a couple of repetitions. If for example you are going to attempt 225lb, a build from 185-205-225 is appropriate, feeling the loading out and priming ourselves for our attempt.

Escape from Wonderland (Time)

3 Rounds:

75 Double-Unders

50 Air Squats

25 Calorie Row

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