08/03/17: Deadlifts, Burpees and Power Cleans

/ CrossFit Revelation/

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WOD:

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Boot Camp:

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A.)  EMOM 10:  5 Burpee Box Jump Overs (24/20")

B.)  AMRAP 12:

9 DB Deadlifts (50/35#)

6 Burpees

3 DB Power Cleans (50/35#)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  3 Cleans + 1 Jerk:  50/60/70/75/80 (3X)

B.)  AMRAP 12:

9 DB Deadlifts (50/35#)

6 Burpees

3 DB Power Cleans (50/35#)

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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Warm Up:

3X:

10 Scap Push Ups

10 Chest-Incline Push Ups

Compound:

Rack Pull (2'' Above Knee):  5x3 (Heavy)

Barbell Bent Over Row:  3x8

Accessory:

Strict Pull Up:  3 x Max Sets

Speed/Endurance Work:

Dynamic Warm Up

Volume Sprinting:

Run 200 M, Rest 3x Length of Run, 8X*

*(Keep all Splits the Same Time)

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD