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WOD

10
Dec

12/11/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Ankle Circles/Heels to Toes

Two Taps

Wrist/Forearm Stretch on Floor (kneeling)

T Push-ups

Squats

Strength

Back Squat (12:00 – 6-6-5-5 (4 Sets) AHAP)

AHAP = as heavy as possible. Use last week’s sets as a guide, goal is to perform 2 sets of 6 at the same weight you performed 1 set of 6 last week. For the sets of 5, add small increments of weight as you should be approaching the number you want to hit for your 5RM test next week!

Metcon

Metcon (Time)

For Time – 15:00 Cap:

KB Swings 35/55 – Hang Power Cleans 65/95 – Toes-to-Bar

25-10-5

20-10-10

15-10-15

10-10-20

5-10-25
*Goal is to move QUICK! As close to unbroken as possible, especially on KB swings and HPC. Toes-to-bar scaling is hanging knee raises – all athletes should be hanging from the rig!*