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Friday, May 15, 2009

dsc06047Novice:
Practice squat cleans
then do 3 heavy sets of 5 high bar back squat
then do 5 sets of 10 burpees as fast as possible. Rest 1 minute between sets.

Intermediate:
Squat clean – heavy single*
then do 5 heavy sets of 3 high bar back squat
then do 5 sets of 10 burpees as fast as possible. Rest 1 minute between sets.

Advanced:
Snatch – heavy single*
Squat clean – heavy single*
High bar Back squat – heavy single*

* Instructions for heavy singles: warm-up the fundamentals of the lift working on technique. Then over approximately 7 sets of 1-3 reps, with short rest periods between sets, build up to a heavy single. This does not need to be a new max, but if you can increase by 2-3%, that is a bonus.

Some highlights from my experience at the Great Basin CrossFit Regional Qualifiers….

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