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WOD – Crossfit Plus – Monday – 11/19/18

This week’s starts a new training Cycle that will lead us into a competition phase. Competitors following this program should plan on competing late January to mid February.

5 sets;
Snatch DL + 2 Snatch Pull + Snatch + Hang Snatch; rest 2 min, build

5 sets;
back squat x5 reps; tough/moderate across

4 sets;
sprint 50m as hard as possible

4 sets;
row 100m as hard as possible w/damper @8/6, short, aggressive, fast strokes.

6 sets;
suppinated grip strict pullup xAMRAP (-1)
– rest 30 sec
powell raise @30×1 x8-10 reps
– rest 30 sec
Dual KB Front racked Front squat x15 reps @21×1
– rest 2 min

Alex RuggiereWOD – Crossfit Plus – Monday – 11/19/18