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WOD (Crossfit WOD)

Wednesday, August 23

Part A. Double Tabata GHD Sit-Ups (sub MB Sit-Ups) Deadlift (155/105) *alternate back and forth between these two movements for 8 minutes. *calculate reps for BOTH movements, individually. WOD: 17m Running Clock: 5m AMRAP 5 Hang Power Cleans (205/145) 10 Bar Facing Burpees 30 DU (5 attempts, 50 singles) 3m REST 4m AMRAP 4 Hang Power Cleans 8 Bar Facing Burpees 24 DU (4 attempts, 40 singles) 2m REST 3m AMRAP 3 Hang Power Cleans 6 Bar Facing Burpees 18 DU (3 attempts, 30 singles)

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Tuesday, August 22

Part A. 12 min EMOM 3 Power Cleans + 3 Front Squats + 3 Push Jerks *increase in weight to a heavy complex. WOD: 4 Rounds for Time: (16m CAP) 15 HSPU 20 Power Snatch (105/75) 25 Wall Balls

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Friday, August 18

Part A. WOD: Pause Back Squats (14 min CAP) 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% *3 sec pause @ bottom. WOD: 4 Rounds for time: (18m CAP) 400m Run 21 Alt DB Snatch (50/35) 50ft HS Walk (sub 45s HS Hold or 30 Shoulder Taps)

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Wednesday, August 16

Part A. Pause Front Squats (16m CAP) 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% *3 sec pause @ bottom. WOD: 12m Clock: 2 min AMRAP: 20 Lateral Burpees Over Bar Max OHS in remaining time (155/105) 1 min REST 2 min AMRAP 20 Lateral Burpees Over Bar Max OHS in remaining time (155/105) 1 min REST 2 min AMRAP: 20 Lateral Burpees Over Bar Max OHS in remaining time (155/105) 1 min REST 3 min AMRAP 20 Lateral Burpees Over Bar Max OHS in remaining time (155/105) **Score is total OHS.

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Tuesday, August 15

Part A. 15 min EMOM Min 1: 7 Strict T2B Min 2: 10 BB Reverse Grip Bent Over Row Min 3: 10 DB Tricep Ext. WOD: 3 Rounds For Time: 10 Bar MU (sub 2:1 C2B, box, banded, 1:1 Pull-Up+Dip) 10 Thrusters (155/105) 50 DU (sub 10 attempts and 80 singles)

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Monday, August 14

WOD: With a 45 min clock: 0:00-15:00 10-8-6-4-2 reps of Snatch (135/95) *1 Round of Cindy between each set (5 Pull-Ups, 10 Push-Ups, 15 Air Squats) 15:00-30:00 10-8-6-4-2 Snatch *1 Round of Mary between each set (5 HSPU, 10 Pistols, 15 Pull-Ups) 30:00-45:00 10-8-6-4-2 Snatch *1 Round of Nate between each set (2 MU, 4 HSPU, 8 KBS)

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Thursday, August 10th

Part A. Snatch Complex (14 min) 8x1 1 rep=1 hang power snatch + 1 hang squat snatch + 1 full squat snatch *work up to a heavy weight for the complex. WOD: 3 Rounds: 10 Hang Cleans (185/125) 6 Bar MU (sub banded/box/2:1 C2B/1:1 Pull-Up+Dip) 10 S2OH (185/125)

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