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BGB CrossFit - CrossFitWarm-up10 min Coach's Choice warmup for shoulders to prepare for dipsALL: Metcon (No Measure)5 sets: 10x dips as difficult as possibleBasically this is 5x10 dips at whatever is challenging for you. This might mean some banded assistance or it may mean adding weight. Prefer everyone to use…


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BGB CrossFit - CrossFitWarm-up10 min Coach Choice to include Clean and Jerk technique reviewALL: Clean and Jerk (8x1 @ 80% +)8x singles clean and jerk at 80% or higher. Prefer squat clean and split jerk, but whichever you're comfortable with is fine.ALL: Metcon (AMRAP - Rounds and Reps)As partners: 12…


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BGB CrossFit - CrossFitWarm-up10 minute coach-led banded crossover-symmetry style warmup on rigALL: Metcon (5 Rounds for weight)Weighted pullups: 5x 4x 3x 2x 1xWork fairly quickly on this. Note that for you, this may not be ADDITIONAL weight, it may just be LESS assistance. That's fine !ALL: Metcon (AMRAP - Reps)8…