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WOD 122314: EMOM Party


CROSSFIT Strength Split Jerk Doubles Working up in weight looking for a max double for the day. WOD 12 Rounds EMOM A) Deadlifts (185/135#) B) 30 Ft Shuttle Runs Score is total a) DL & b) shuttle run   BARBELL A. high Hang/pos 1 Sn – work up to easy 5RM,(-5%) x 5, (-10%) x

CROSSFIT

Strength

Split Jerk Doubles

Working up in weight looking for a max double for the day.

WOD

12 Rounds EMOM

  1. A) Deadlifts (185/135#)
  2. B) 30 Ft Shuttle Runs

Score is total a) DL & b) shuttle run

 

BARBELL

A. high Hang/pos 1 Sn – work up to easy 5RM,(-5%) x 5, (-10%) x 5
B. Sn DL – 1 “easy” set of 10, (-5%) x 10, (-10%) x 10
C. Bench -easy 10RM, (-5%) x 10, (-10%) x 10

 

BOOTCAMP

WOD 1

90 s-60 s-30 s-60 s-90 s:

Shoulder Touches (1,2,3…)

KB Swings

GTOH

WOD 2

3 x 1 min

ME sit ups

30 seconds of mountain climbers in between each minute

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