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5.22.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength skill

A1) Bench Press 4x5 @ 90% of 5RM
A2) Hang Snatch 3x 50,60,70%, 2x 80% of 1RM

MetCon

30 Push-ups (HR)
101 Russian KB Swings (70/53#)
30 Push-ups 

Competition WOD

Running clock, add 1 rep to each round:
Odd mintues: HSPU
Even minutes: Toes to Bar
 
rest 20 min
 
Running clock, add 1 rep to each round:
Odd: Push Press (95#)
Even: Pistols to a box
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5.21.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength skill

A1) Shoulder Press 4x5 @ 90% of 5RM
A2) Weighted Barbell Lunges 4x6 (Heavy)

MetCon

"Tabata"
A1) V-Ups
B1) SL Situps
C1) Med Ball Sit-ups

Competition WOD

Running clock, add 1 rep to each round:
Odd: Muscle Ups
Even: KB Swings (53/70#)
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5.20.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength Skill

A1) Back Squat 4x5 @ 90% of 5RM
A2) Ring Dips 4x10

MetCon

10 Rounds
3 Strict Pullups
5 HR Pushups
10 Jumping Lunges

Competition WOD

OHS position practice. Clean & rack behind the neck up to 90% of max
 
Back Squat 3 x 3 @ 85% of 1RM
be fast on the way up
 
Complete at 90% intensity
50 Wall balls (20/14 lbs to a 10’ target)
50 Chest-to-bar Pull-ups
50 One-legged squats, alternating
50 One-arm dumbbell snatches, alternating (50/70 lbs)
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5.18.2013

Written by Michael Bledsoe. Posted in Crossfit

Competition WOD

For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

rest 4 hours

21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

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5.16.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

"Running Caroline"
10 Cleans (155/115#)
100m Run
15 Cleans
200m Run
20 Cleans
400m Run

Competition WOD

500 meter Row
45 pound Thruster, 25 reps
15 Pull-ups
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