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| CrossFit 20240913 | PARTNER ALEXANDER |
CrossFit 20240913(No Results Tracked) WARM-UP: 200m walk 3 sets: 5 Spiderman stretches/side 5 Cossack squats/side 10 Russian kettlebell swings 10 kettlebell goblet squats 200m run SKILL/STRENGTH: 3 sets 5 back squats 3 power cleans – Build in load (to WOD weight) Honoring Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade PARTNER WOD FRIDAY! BENCHMARK WOD 'PARTNER ALEXANDER': 5 rounds for time with a partner: Rx: STIMULUS 14:00-20:00 31 back squats (135/95) 12 power cleans – Partners share work as needed Rx2 31 back squats (115/75) 12 power cleans Rx3 20 back squats (45/35) 12 hang power cleans – Put Score in 'PARTNER ALEXANDER' tab MODIFICATIONS: -Scale weight to something can complete 5 or more reps before switching -Back squats, scale movement to goblet squats -Power cleans, scale movement to a hang STIMULUS NOTES: Time cap: 22:00 Back squat from a rack if possible Sound technique throughout STRETCHING: 1:00 foam roll quads 1:00 couch stretch/side
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