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We are doing some testing this week, so have fun with it. If you are new, we may have you stick with technique work on some movements. If you are participating in the Prairie CrossFit Throwdown, remember that you should be backing off on your training this week so you’re fresh for the weekend.

A. Find your 1 rep max snatch. If you are new, we will do some snatch technique work, and then either some overhead squat technique work, OR we will aim for a heavy set of three in the overhead squat.

B. Baseline –

Row 500 m, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (sub ring rows if needed).

C. Pull-up strength work – 3 sets of 2-5 ten second negatives. Add the concentric portion of the movement if you’re able.