07/17/17: Clean and Jerk, Back Squats, Pull Ups, Power Cleans

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WOD:

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Boot Camp:

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A.)  EMOM 10:

10 Wallballs (20/14#)

5 Burpees

B.) 3X:

One Minute of Air Squats

Rest 1 Minute

One Minute of Pull-Ups

Rest 1 Minute

One Minute of Burpees

Rest 1 Minute

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  EMOM 10:

1 Clean and Jerk w/ 80%

B.)  3X:

One Minute of Back Squats (135/95#)

Rest 1 Minute

One Minute of CTB Pull-Ups

Rest 1 Minute

One Minute of Power Cleans (135/95#)

Rest 1 Minute

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.) Back Squat:  50 w/ 70% (Accumulate Any Way)

B1.) DB Pull Over:  10

B2.) Barbell Bent Over Row:  10, 3X

C.) 60M Walking Lunge w/ DB's In front Rack (3X)

D.)  Row 500 M, Rest 2, 3X (Keep Same Tempo)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD