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Friday WOD

FRIDAY CROSSFIT 05/11/18

A. Push-ups (3 x 50% (+1) then, AMRAP)

May challenge:

Take 50% of your max unbroken push-up reps and complete for 3 sets, unbroken. Do this 3 days per week, adding 1 rep each session, then complete one max set (burnout set). Take at least one day off between each session. If you didn’t test this week then test as soon as you can.

B. GRIND:

AMRAP x 15 minutes

Run 200 m
20 Single-Arm Kettlebell Clean & Jerk, total ( switch arms after every 5-10 reps)
suggested load- 53#/35#

scoring

200 m = 20 reps
100 m = 10 reps
50 m = 5 reps

SPORT: Metcon

In 16 minutes:

Buy in: run 1 mile, then:

AMRAP in remaining time:

10 clean and jerks, 135#/95#
8 clean and jerks, 185#/105#
6 clean and jerks, 205#/115#
AMRAP clean and jerks, 225#/135#
loading recommendations

Bar 1- 50%
Bar 2- 65%
Bar 3-75%
Bar 4- 80%

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