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OUR BLOG

Oly Prog 4/9-4/15

By Jbrause | In News & Events | on April 9, 2018

Tia Clair Toomey- CrossFit Games champ who won the Commonwealth Games this past week, winning by just 1kg.

 

Day 1 (Monday)-

1. Snatch- 1RM

2. Snatch Hi-Pull- 8×1@80% EMOTM

3. Back Squat- 7×3@85-90%

4a. Snatch Grip RDL- 3×4

4b. Pull-ups 3×8+ (AMRAP, but at least 8)

 

Day 2 (Wednesday)-

1.  Jerk- 1RM

2. Clean + Front Squat- 1+2 RM

3. Clean Deadlift- 6×1@120% EMOTM

4a. KB High-Pulls on Boxes 3×15

4b. Walking Lunges 3x12ea

 

Day 3 (Open Gym)-

1. Snatch Pull + Snatch + Snatch Balance 1+1+1RM, x90%, x95%

2. Clean + Jerk- 1+1RM ,x90%, x95%

3. Front Squats 7×3@85-90%

4a. Pendlay Row- 3×12

4b. Ab Wheel- 3×12

 

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