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Day 34: Heavy Arms

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CrossFit Staunton – CrossFit


100 DUBs or DUB jumps working timing of hands

12 Atlas Stone Clean and Presses

20 walking lunges

2 20 foot yoke walks with your deadlift max on the yoke

A: Shoulder Press (3RM)

From the floor:

clean the bar, strict press three times. Warm up and repeat till you find a 3RM.

B: Upper Body Accessory

Hit this just as hard as the main lifts for the day. Pick 3-5 exercises to hit your weaknesses. Be sure to hit at least one, maybe two movement(s) that strengthen your mid and upper back, then your shoulders, then your chest/triceps, think about your forearms/grip. This is not an exhaustive list, but one to pull from.

Pull/Chin ups, Bent over/Pendlay Rows, Ring Rows, KB/DB Presses/Rows, J Rows, Face Pulls, Band Pull Aparts, Dips (w/ or w/o weight), Push Ups, HSPUs…