Crossfit
oklahomadavis avatar oklahomadavis
Jun 2nd 2014
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Crossfit

DOWNLOADS/VIEWS: 159/9138
RATING: 67 (FROM 9 JEFIT MEMBERS)

4 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Murph, Fran, Kalsu, Linda, and Wittman

These workouts are difficult and require experience with Olympic lifts. The weight standards are not laws; if you need to scale back, you should.

No performance is worth a week of bed rest and back pain.

Fran (21, 15, 9 reps) 95 lbs M/65 lbs W  2 exercises, 7 mins
Barbell Squat to Shoulder Press exercise demonstration
Barbell Squat to Shoulder Press

1x21 reps

rest: 15s audio icon
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Pull Ups exercise demonstration
Pull Ups

1x21 reps

rest: 15s audio icon
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Kalsu  2 exercises, 20 mins
Barbell Squat to Shoulder Press exercise demonstration
Barbell Squat to Shoulder Press

7x15 reps

rest: 15s audio icon
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burpee

7x5 reps

rest: 15s
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Linda (use 150%, 75%, and 100% bodyweight)  3 exercises, 43 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

10x10 reps

rest: 15s audio icon
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Barbell Hang Clean exercise demonstration
Barbell Hang Clean

10x10 reps

rest: 15s audio icon
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Barbell Bench Press exercise demonstration
Barbell Bench Press

10x10 reps

rest: 15s audio icon
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Wittman  3 exercises, 39 mins
Kettlebell One Arm Swing exercise demonstration
Kettlebell One Arm Swing

7x15 reps

rest: 15s audio icon
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Barbell Hang Clean exercise demonstration
Barbell Hang Clean

7x15 reps

rest: 15s audio icon
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Depth Jump Leap exercise demonstration
Depth Jump Leap

7x15 reps

rest: 15s audio icon
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