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Monday WOD 24-9-18

September 23rd, 2018

Monday WOD 24-9-18

FITNESS
“Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories

Squat Loads Increase Every 30 Reps:
Front Squats: (95/65), (115/80), (Max 135/95)
Back Squats: (135/95), (155/105), (Max 165/115)

PERFORMANCE
“Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories

Squat Loads Increase Every 30 Reps:
Front Squats: (115/80), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)

Open
“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (30/22.5kg)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Snatch 
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

Snatch Tempo Pull 
6 Sets of 1 (74-77-80-83-83-83%)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat 
3 Sets of 9 (67-71-75%)

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

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