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“Slides”

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A) Strength: Strict Press; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)

B) Metcon: 5 rounds (20min)
Min 1; 9 Hang Power Snatch (75/55)
Min 2; 10/7 cal aab or row
Min 3; 9 toes to bar
Min 4; rest

Score: Press weight for 8s and 3s / completed rounds including rest so 20 possible rds

 

CFL 8/22

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Skill: Waiters Carry
3 x 50m (Down n Back Turf) (50m right/50m left)
*COACHES NOTE* Have them start with the weakest of the two arms.
WOD: 3 Rounds for Time
400m Run
15 DB Snatches (Right Arm) 25-30/15- 20
15 DB Snatches (Left Arm) 25-30/15- 20
Score is heaviest waiters carry/time

“Birkenstock”

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A)    Oly: Power Clean + Hang Clean + Front Squat + Shoulder to Overhead
E90sec x 7 rounds Start @ 60% of 1RM power clean, and add weight after each successful round.
B)  Metcon: Diane (time cap 15min, but really should be a sub 10 workout)
21-15- 9
Deadlift (225/155)
HSPU (scale to pike push ups, or hand release)
Score: Heaviest Complex/time