Royal Wolf CrossFit – STRONGuinox Warm-up 500 m row -then- Front Lever Warm-Up 4 EMOM 30 sec Work Accessory A -OR- Accessory B 30 sec Rest -then- OLY warmup http://www.catalystathletics.com/video/1353/How-To-Warm-Up-For-Olympic-Weightlifting-With-Greg-Everett/ Front Lever Accessory (No Measure) Accessory A (30 sec +) Hold FL, Lift up to & above bar, Straight body FL swings, One Leg Lever…

Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice Mobility Partner Shoulder Stretch (AKA “Bro Stretch”) https://goo.gl/images/DHDAAK Weightlifting 3 Position Clean Complex (Power or Squat) 60% to 75% of 1 RM Hang Clean (3x(3-2-1)) 3 sets of: 3 at High-hang 2 at Mid thigh 1 at Knees Do not drop bar until all 6 reps are…

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