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Tuesday December 21

December 20, 2021

FitLab – CrossFit 3000 – CrossFit

Base

A: Dumbbell Clean and Press (10 mins to build to heavy double)

B: Metcon (Time)

For time:

9 – 6 – 3 reps for time of:

DB Power Clean & Jerk (moderate – heavy)

6 x Lying to standing after each set (including set of 3)

Rest 3 mins then:

15 – 12 – 9 reps of:

DB Power Cleans (moderate – light)

Lying Leg Raise

Peak

A: Power Clean, Push Press, Push Jerk (10 mins to build to a heavy complex)

1 Power Clean

1 Push Press

1 Push Jerk

B: Metcon (Time)

For time:

9 – 6 – 3 reps for time of:

Power Clean & Jerk (moderate – heavy)

3 x Rope Climbs after each set (including set of 3)

Rest 3 mins, then

15 – 12 – 9 reps for of:

Power Cleans (moderate – light)

T2B

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