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WOD – CrossFit- Wednesday – 08/16/17

A. Power clean (not TnG)
73%x3, 78%x2, 83%x1, 76%x3, 81%x2, 86%x1
      (3-2-1,  3-2-1…  2nd wave is heavier than 1st wave)
B. 7 RFT (22 Min Time Cap)
30 Dubs (scale to 60 singles)
8 DL 225/155
16 HSPU (Scale to DB Press)
Coach RobWOD – CrossFit- Wednesday – 08/16/17

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WOD – CrossFit – Tuesday – 08/15/17

A. AMRAP 7:
12 Burpees
Run 50m
3 Power cleans 155/105
– rest 1 min
B. AMRAP 7
12 Burpees
Run 50m
6 Power cleans 135/95
– rest 1 min
C. AMRAP 7
12 Burpees
Run 50m
9 Power cleans 115/75
– rest 1 min
D. AMRAP 7
12 Burpees
Run 50m
11 Power cleans 95/65
Coach RobWOD – CrossFit – Tuesday – 08/15/17

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WOD – CrossFit – Monday – 08/14/17

A. BackSquat: 8, 8, 6, 6, 4, 4. Increase throughout
B. For Time:
8 Squat cleans 155/105 (RX+185/125)
88 Wallballs 20/14 (RX+30/20)
8 Squat cleans
Coach RobWOD – CrossFit – Monday – 08/14/17

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WOD – CrossFit – Friday – 08/11/17

5 Sets:
A1. 1/4 & 1 full strict press x 4-6 reps. Rest 1 min
A2. Bent over barbell row @30×2 x8-10 reps; rest 2 min
B. AMRAP 14: (RX+)
50 Calorie row
40 TTB
30 Wallball shots 20/14
20 Power cleans 135/95
10 Muscle-ups (ring or bar)
OR
AMRAP 14: (RX)
40 Calorie row
30 Abmat situps
30 Wallball shots 20/14
20 Power Cleans 115/75
20 Pull-ups
Coach RobWOD – CrossFit – Friday – 08/11/17

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WOD – CrossFit – Tuesday – 08/08/17

Congrats to Sarah and Tom for their 4th and 11th place world-wide finish at the CrossFit Games!

A. Power clean (not TnG)
70%x3, 75%x2, 80%x1, 73%x3, 78%x2, 83%x1
B. For Time
9 Hang power clean and jerk 135/95 (RX+185/125)
Run 100m
7 Hang power clean and jerk
Run 200m
5 Hang power clean and jerk
Run 400m
10 Clean and jerks (from floor, same weight)
Coach RobWOD – CrossFit – Tuesday – 08/08/17

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WOD – CrossFit – Monday – 08/07/17

A. 5 Sets:
3 Front Squats @ 78% of 1RM (or heavier)
B. on a 3:00 clock
Run 100m
20 push press 75/55
AMRAP wallball shots in remaining time
– rest 3 min x3 sets
C. 12 min bike or row to cool down
Coach RobWOD – CrossFit – Monday – 08/07/17