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WOD for Sunday 090510 — – Click Here For Today’s Schedule
Warmup: 5 reps @40/50/60% 1RM
Work: 5 sets of 4 reps@75% 1RM
On the minute, for 12 minutes:
2 Power Cleans (65% 1RM)
10 Double Unders
Post Squat Loads and Metcon Load to Comments
For the strength segment, you will do three warmup sets for the Back Squat followed by 5 work sets at 75% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. All squats should be below parallel (crease of the hip below top of the knee cap) and stood to full knee and hip extension.
For the Metcon, use the prescribed power clean load to maximize power output. Do not feel the need to add additional work for this WOD.
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
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