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WOD for Thursday 12-8-16. Olympic Lifting is ON for 7pm.

December 8, 2016

Open Prep

Follow your general warmup with 15 Snatch Grip Deadlifts, 15 Sumo deadlifts, 15 Stiff legged deadlifts at medium intensity.

Work-  For time  Deadlift for 15 reps  @ 135,  185, 225, 275, 315.  10 Bar Facing Burpees between each round.  Collars must be on the bar, Change the load the bar whenever you choose.

CrossFit

A) Technique– Work on whatever aspect of the Overhead Squat is appropriate.  If you are solid in this movement, work to a heavy single.  If you are weak, work on alignment, depth and form.  If you cannot get into the bottom of the Overhead Squat at all,  please stretch those structures  and work on your mobility.

B) Work–

0:00 to 3:00 Minutes  50/40 Row Calories , max reps thrusters @ 95/65.

3:00 to 6 minutes rest (or group 2,round 1)

6:00 to 9:00 40/30 Row Calories, max rep thrusters @ 95/65

9:00 to 12:00  rest (group 2, round 2)

12:00 to 15:00 30/20 Row Calories, max rep thrusters @ 95/65.

15:00 to 18:00  group 2, round 3 if applicable.

Score is total calories plus total thrusters for all 3 rounds.

 

Don’t forget Olympic Lifting with the talented Kayla S. is ON at 7pm.

 

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2 comments

  1. Worked on OHS technique
    Wod
    50 cal + 6 thrusters = 56
    40 cal + 12 thrusters = 52
    30 cal + 18 thrusters = 48


  2. Work- 40, 34, 28=102 rx



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