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Barbell 4/14/16


Barbell 4/14/16

Midcoast CrossFit – Midcoast Barbell

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Front Squat (2-2-2-2-2-2)

If you have done this rep scheme in the last month, increase in weight depending how the warm up feels.

Clean (2-2-2-2-2)

Perform single reps:

5@ 75%

5@ 85%

5@ 90%

then increase by 5# performing double reps.

Work up in weight to a heavy double. These are not touch and go reps, reset each time.

Percentages are based on a 1 rep max. We will adjust as needed and will determine weights to use if you do not have a 1rep max.

As always the focus is remains working on form, and the increase in weights follows.

Clean Pull (3-3-3)

Moderate set of 3 reps. Maintaining flat back, neutral spine. Using legs to push off the floor and no rounding of the back. The start positions of the clean from the floor are reinforced on the pulls.