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WOD 092719: Med Ball Mania!


CrossFit: Strength: Deadlifts Warmup to 70-75% then 8×3 @ 80% Conditioning: 12 Minute AMRAP 21 KB Swings (24/16) 14 OHWL (45/25) 7 Push Jerks (165/115) RX+: Same Hybrid: WOD 1: 18 Min AMRAP 20 Overhead Highknees 20 Russian Twists 20 MedBall Jacks 20 Straight Leg Wtd Sit ups 400m Run B/n Rds WOD 2: Same

CrossFit:
Strength:
Deadlifts
Warmup to 70-75%
then
8×3 @ 80%

Conditioning:
12 Minute AMRAP
21 KB Swings (24/16)
14 OHWL (45/25)
7 Push Jerks (165/115)

RX+:
Same

Hybrid:
WOD 1:
18 Min AMRAP
20 Overhead Highknees
20 Russian Twists
20 MedBall Jacks
20 Straight Leg Wtd Sit ups
400m Run B/n Rds

WOD 2:
Same

BootCamp:
WOD 1:
3×3 min AMRAP
10 G2OH Lunges
20 Crossbody Mtn Climber
10 Lateral Jump Squats

WOD 2:
MEDBALL MANIA
30-20-10-20-30
Overhead Highknees
Russian Twists
MedBall Jacks
Straight Leg Wtd Sit ups
400m Run B/n Rds

Weightlifting:
Oly:
Snatch High-Pull + Power Snatch + Hang Snatch (knee)
(5) 1+1+1 @ AHAP

Power Clean + Hang Clean (knee) + Power Jerk
(5) 1+1+1 @ AHAP

Power:
Speed Squats
(3) 8-10 x @ 60-65% (1 Min Rest between sets)

Back Squat
(3) 8-10 x @ 70-75%

Pause Squat
(3) 10-12 resp @ 55-65% (find a steady pace)

Weighted Plank
(3) :30-45 sec @ AHAP

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