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WOD for Wednesday 090110 — – Click Here For Today’s Schedule
Warmup: 3 reps @40/50/60/75% 1RM
Work: 5 sets of 1 rep @90% 1RM
5 Rounds For Time:
5 Power Cleans (65% 1RM)
20 Double Unders
Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Deadlift followed by 5 work sets at 90% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day.
The Metcon is intended to be short and powerful. Don’t hold back in your strength segment preparing for the Metcon. Using the prescribed Power Clean % will maximize power output and intensity. Sub for Double Unders is attempts.
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5