03/27/17: Squat Clean Thruster, KB's and MU's

/ CrossFit Revelation/

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NUTRITION CHALLENGE NOTE:  If you are not inputting your weekly scores on SugarWOD on Sunday...then you have zeros for your points for the week!  Don't worry...you can go back and enter scores still, just please do so ASAP so we can make sure we have an accurate point spread!

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WOD:

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Boot Camp:

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A.)  2K Row Time Trial

B.)  5X:

15 KB Swings

5 Strict Pull Ups (Modified:  Banded Strict PU's)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) In 20 Minutes Find 3 Rep Max Squat Clean Thruster (Touch and Go)

B.)  5X:

10 KB Clean and Jerks (1.5/1 Per Hand)

3 Muscle-Ups

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  Back Squat:  90% of Best 10 Rep Max, X 10, 3X

B1.) Bulgarian Split Squat:  40/30/20/10 (Per Leg, No Weight)

B2.) Goblet Squat:  40/30/20/10

B3.) Full Gluteham Raise:  10

C.)  500M Row Time Trial

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD