314 Week of 12/11
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/1112/1212/1312/1412/1512/16
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StrengthStrengthSkillSkillWeightliftingWOD
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10 Minute EMOM
3- Stop Snatch Deadlift + 2 Position Snatch
12 Minute AMRAP3x(KB Snatch + Lunge + Press)Snatch Pull + Power SnatchMonster Mash from 11/13/17
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Even: 5 Back Squats @ 70%- KneeEven: Bar MU + 3 T2B + 5 C2B- 3 Rounds of 3/side
- 3-count pause in the catch position
3 Rounds for time of:
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Odd: 30s HS Hold- GroundOdd: 3 Strict Deficit HSPUIncrease 3x(2+1) @ 80%, 2x(1+1) @ 85%25 Wall Ball Shots, 20/14
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- Focus on proper positions- Scale to 30s OH DB Hold2x(KB Snatch + Lunge + Press)15 Power Snatch, 95/65
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WOD- 15 Minutes to find heavy complex- Focus on hollow position- 3 Rounds of 2/sideClean Pull + Power Clean
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"The Chief"Increase- 3-count pause in catch position3 Rounds of:
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3 Minute AMRAPWODPartner WOD1x(KB Snatch + Lunge + Press)3x(2+1) @ 80%, 2x(1+1) @ 85%12 L-sit Pull-ups
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3 Power Cleans 135/955 Rounds5 Rounds- 3 Rounds of 1/side12 Box Jumps, 24"/20"
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6 Pushups30 Double Unders ADV 15 TUA: 20 Cal RowPower Jerk + Jerk12 Hang Squat Cleans, 135/95
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9 Air Squats20 Situps
B: 10 KBS, 10 Goblet Squats, 10 Burpees
WOD- Work to heavy 1+1
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Rest 1 minute10 Box Jump Overs 24/20 ADV 30/24Switch10 Deadlifts 135/953 Rounds for time of:
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Repeat for 5 cycles- Each rows 5x5 Front Squat 135/95Front Squat30/20 Calories Rowing
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8 Deadlifts 155/1055x2 @ 85% of HS from 12/815 Handstand Push-ups
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4 Front Squats 155/105
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6 Deadlifts 185/125WOD
*Rest 5 minutes between events
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3 Front Squats 185/125Half Cindy
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4 Deadlifts 225/15510 Minute AMRAP
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2 Front Squats 225/1555 Pullups
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2 Deadlifts 255/18510 Pushups
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1 Front Squat 255/18515 Air Squats
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- 20 Hollow Rocks after Front Squats
Rest 5 Minutes
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10 Minute AMRAP
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Calorie Row
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