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Friday WOD 5-10-18

October 4th, 2018

Friday WOD 5-10-18

FITNESS

“Twist and Shout”
AMRAP 14:
1 Power Snatch (95/65)
2 Overhead Squats (95/65)
3 Power Clean and Jerks (95/65)
80 Single Unders

OPEN & PERFORMANCE

“Twist and Shout”
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Squat Clean 
Minutes 1-2-3: 3 Squat Cleans (64-67-70%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (84-86-88%)
Minutes 12-13-14: 1 Squat Clean (84-86-88%)

Front Squat 
2×4 @ 76%
2×3 @ 81%
2×2 @ 86%

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

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