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Go for that new 1RM….but USE SPOTTERS!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Back Squat (5,5,3,3,1,1)

Intention- climb to the heaviest set of 1. Maybe you go for a new 1RM today!

Record your heaviest set of 1

Romanian Deadlift (5,5,5,5,5)

Intention- climb to the heaviest set of 5 reps by your 5th set.

Metcon

Metcon (Time)

4 Rounds of:

5 Single Arm Snatch each arm (24/16)

5 Single Arm Clean and Jerk each arm (24/16)

5 Single Arm Thrusters each arm (24/16)

400 meter run

Time Cap = 20 min
Intention- apply the barefoot running techniques been teaching in class to your workout today and select a weight that you can perform all 5 reps of the movements unbroken on each arm for EACH ROUND.