Friday, November 4, 2016

Posted: November 4, 2016 by jmdimitri in WOD

4 sets 16 Alt reps Weighted Box Step ups 

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*As heavy as possible, but the steps must be controlled to full extension. The box must be the height of your knee.

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“Fast Break”

5 Rounds of 3:00 On/1:00 Off:

200 Meter Run

15 Wallballs (14/20)

Max Hang Power Satch (55/75) in time remaining. These do not have to be unbroken, as many reps as possible in remaining time. 

*Score is total HPSn

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Oly 6pm

A) 

Power Snatch and Snatch

2 sets x 1+1 reps @ 75%

1 power snatch + 1 snatch from the floor for 2 sets at 75% of your one rep max snatch.

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B) 

Clean and Jerk

3 sets x 1 rep @ 85%

3 singles at 85% of your one rep max clean and jerk.

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C)

Clean High Pull

4 sets x 2 reps @ 90%

90% of your one rep max clean.

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