Crossfit W.O.D

Skill: 30 min Squat clean practice

MetCon: For quality

EMOM 14

Even minute 3 Cleans – start at ~70% (1RM) add weight by feel

Odd minute – Max reps V-ups

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Strength & Accessory W.O.D

Strength:
Bench Press 5*75%; 5*80%; +5*85% 3RM (90%1RM) +2.5/5kg
Deadlift 5*75%; 5*80%; +5*85% 3RM (90%1RM) +2.5/5kg

Accessory:
Barbell Bent Over row 3*6-10
Svend Press 3-4*15-20

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Endurance W.O.D

MetCon 1: 20 minute AMRAP

50 DU

50 Airsquat

50 Box jump

 

MetCon 2:

Death by burpee pullup (jumping)