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Workout Of The Day

July 23rd, 2018

Tuesday WOD 24-7-18

HomeFront will post two/three WOD Options:

Open – Those that want to compete RXD in The CrossFit Games – Open Workouts.
Performance – Those that want to compete SCALED in The CrossFit Games – Open Workouts.
Fitness – Is for beginners and our members who want to be fit and healthy and do not want to Compete in The CrossFit Games – Open Workouts in March.
OPEN
“Liquid Cocaine”
5 Rounds:
5 Power Clean and Jerks (70/47.5kg)
10 Chest to Bar Pull-ups

PERFORMANCE
“Liquid Cocaine”
5 Rounds:
5 Power Clean and Jerks (70/47.5kg)
10 Pull-ups

FITNESS
“Liquid Cocaine”
5 Rounds:
5 Power Clean and Jerks (47.5/35kg)
10 Pull-ups

Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
2019 OPEN ATHLETES

Deload Week

1. Strict Handstand Pushups
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates

2. Power Clean and Jerk
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/

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