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WOD 20170307

6
Mar

WOD 20170307

CrossFit 

Strength

Backsquat
E2MOM for 16 minutes (8 sets):
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

Metcon
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

3RFT


Base Camp

Strength
EMOM for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 8 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Abs-Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 6 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)

Metcon
Run 400 Meters
20 Goblet Squats
20 Jumping Lunges

3RFT

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