314 Week of 12/4
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/412/512/612/712/812/9
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StrengthStrengthSkillStrengthWeightliftingWOD
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Back Squat
3- Stop Snatch Deadlift + 3 Position Snatch
12 Minute AMRAPDeadliftSnatch Pull + Power SnatchDeck of Cards
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4 @ 70%- Hip
Minute 1: 4 Pullups/3 C2B Pullups/2 Bar MU
3 @ 85%
- 3-count pause in the catch position
Partner Workout
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3 @ 80%- KneeMinute 2: 5 Strict HSPUThen,
3x(2+1) @ 77.5%, 2x(1+1) @ 82.5%
Hearts = Burpees
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1 @ 85%- Ground- Scale to 10 Strict Ring Rows5x5 Split SquatsSpades = Situps
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1 @ 90%- Focus on proper positions- Scale to 12 Pushups- Per legClean Pull + Power CleanClubs = Wall Balls
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1+ @ 94%- 15 Minutes to find heavy complex- Start light- 3-count pause in catch positionDiamonds = Box Jumps
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WOD
- Alternate with 20 Hollow Rocks
3x(2+1) @ 77.5%, 2x(1+1) @ 82.5%
Joker = 800m Run
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WODWOD5 Rounds*5 and below - reps/person
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12 Minute AMRAP5 Rounds30 Double UndersWODPower Jerk + Jerk*5 and above - reps shared
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6 Hang Squat Cleans 115/80 ADV 155/105
30/25 Cal Row20 Push Press 75/55 ADV 95/6521-15-9- Work to heavy 1+2
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12 Bar Over Burpees ADV Bar Facing20 Air Squats10 Alternating Pistols
Clean & Jerk 95/65 ADV 135/95
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18 Situps 10 OH Lunges 95/65 ADV 135/95- Scale pistols w/box to air squatsKnee Raise ADV T2BFront Squat
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Box Jump 24/20 ADV 30/24- Find Heavy Single
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OR
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“Cinder Block”
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For Time:
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10 Strict Pull-ups, 15/12 Calorie Bike
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10 Strict Pull-ups, 15/12 Calorie Bike
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10 Strict Pull-ups, 15/12 Calorie Bike
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20 Push-ups, 15/12 Calorie Bike
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20 Push-ups, 15/12 Calorie Bike
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20 Push-ups, 15/12 Calorie Bike
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30 Air Squats, 15/12 Calorie Bike
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30 Air Squats, 15/12 Calorie Bike
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30 Air Squats, 15/12 Calorie Bike
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