WOD
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| CrossFit 20230724 | Home WOD 20230724 | 1776 Pushup Challenge |
CrossFit 20230724(Reps, Rx+, Rx2, Rx3) WARM-UP: 3 sets 50-ft bear crawl 10 DB deadlifts 50-ft single-DB overhead walk 10 DB hang muscle cleans -Use two DBs on the deadlifts and hang muscle cleans -Use a single DB on the overhead walk SKILL/STRENGTH: 8 sets :20 hollow rocks – :10 rest WOD WARM-UP WOD: CFG 2015 EVENT 5 - HEAVY DT BENCHMARK AMRAP x 12mins: 12 deadlifts (205/145) 9 hang power cleans 6 push jerks Rx+ (above & as scheduled for CFGs) Rx 155/105 Rx2 95/65 Rx3 75/45 INTENDED STIMULUS 3-5+ rounds First round in 2:30 or less Moderately heavy loading Hang power cleans and push jerks in 3 sets or less STRETCHING: 1:00 piriformis roll/side 1:00 quad roll/side
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