Monday, October 1 Hang Power Clean and Jerk

Sunday, September 30 rest day

September 29, 2018

Wednesday, October 3 Heather BDAY WOD

October 2, 2018

CrossFit

Team Series STRONG Cycle
Week 6

Warmup
3 Rounds for Quality:
10 second Air Bike SPRINT
10x Pause Push-ups
6x ea. One Arm High Pull
8x PVC Pass-throughs

STRENGTH
Bench Press 1RM

CONDITIONING
“Lethal Weapon”
For Time:
In Teams of 2
60 Hang Power Clean and Jerks 115# / 75#
90 Sumo Deadlift High Pulls 115# / 75#
60 Hang Power Clean and Jerks 115# / 75#

1 Partner must hold a dead hang position on the pullup bar while the other partner works

CrossFit OCR

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CrossFit STRONG

STRENGTH
Strict Press
Est 5 Rep Max

CONDITIONING
“Vidar”
5 Rounds for Time:
10/8 Calories
9 Russian Swings 70# / 53#
10/8 Calories
9 Strict Presses 95# / 65#
10/8 Calories
9 Burpee Broad Jumps

CrossFit OLY

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