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Workout Of The Day – Thursday 2/7/2019

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WOD

Strength
10min EMOM – Alt Station
M1: 40sec Farmers Carry Black/Blue
M2: 40sec D-Ball Hold

Metcon
5RFT
10/8 Cal Bike
25ft KB Front Rack Walking Lunges Blue/Green
15 Russian KB Swings Blue/Green
25ft KB Front Rack Walking Lunges Blue/Green


OLYMPIC LIFTING

Part1:
Clean & Jerk (1RM C&J)
2+2 x2 @50%
2+2 x1 @60%
2+2 x1 @65%
1+2 x2 @70%
1+2 x1 @75%
1+2 x2 @80%
1+2 x1 @85%
1+2 x1 @87%
1+2 x1-2 @90%
Part2:
Front Squat (1RM C&J)
3 @70%
3 @80%
3×3 @90%
Accessory: 
Box Jumps (20″-24″)
4 rounds x 8 reps

Workout Of The Day – Tuesday 2/5/2019

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WOD

Strength
Pause Front Squat   (2sec decent 5sec pause X1)
5×2 @50-55% 1RM

Metcon
3RFT:
10 Deadlift 225/155
10 Barbell Facing Burpees
1min Rest


OLYMPIC LIFTING 

Part1:
Snatch Push Press + OHS (1RM Snatch)
2+2 x2 @50%
2+2 x1 @60%
2+2 x2 @70%
2+1 x1 @75%
1+1 x1 @80%
1+1 x1 @85%
1+1 x2 @90%
1+1 x1 @95%
Part2:
Power Snatch (1RM Snatch)
2 x2 @50%
2 x1 @60%
2 x1 @65%
2 x2 @70%
1 x4 @75%
Accesory:
Snatch Press w/ Rubber Bands
4 rounds x 8 reps – Light weight