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5.6.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength Skill

A1) Bench Press 5x5 @ 75% of 5RM
A2) Power Snatch 4x3 @ 60,65,70% of Snatch 1RM

MetCon

20-15-9
Pistols
Box Jumps (24/20')

Competition WOD

Weightlifting

Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%

Conditioning

30 Hang Power Clean (135#)
50 Pistols (alternating)
2k Row
 
rest 2 hours
 
100 Pull-ups
100 Kettlebell swings @ 35#
100 Double-unders
100 Overhead squats @ 65#
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5.4.2013

Written by Michael Bledsoe. Posted in Crossfit

Competition WOD

Weightlifting

Back Squat 1RM
Clean Deadlift 5 x 3 @ 85%
 

Conditioning

Diane
21-15-9
Deadlift (225/155#)
HSPU
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5.3.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength skill

Mobility work 
 

MetCon

For time
In Teams of 2:
800m Weighted Run (45/25#)
100 Pullups
200 Pushups
300 Squats 

Competition WOD

Weightlifting

Hang Power Snatch 3 @ 50%, 3 @ 60%, 2 @ 65%, 3 x 2 @ 70%
Snatch High Pull 3 @ 80%, 3 x 2 @ 85%
Press 3 x 3 heavy

Conditioning

3 x 60 yds backward sled sprint; rest 2 min between rounds
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5.2.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength skill

A1) Press 1RM
B1) Deadlift technique 

MetCon

10 Rounds:
5 KB Push Press/Arm (53/35#) 
5 Jumping Lunges
5 KB Snatch/arm
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5.1.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength skill

A1) Snatch 1RM
B1) Muscle up Progression

MetCon

"HELEN"
3 Rounds
400m Run
21 KB Swings (53/35#)
12 Pullups

Competition WOD

Weightlifting

2 Cleans + 2 Jerk 60%, 70%
2 Cleans + 1 Jerk 80%, 85%, 90%, 85%
Clean Pull 4 x 3 @ 80%
Front Squat 3RM

Conditioning

30 Pullups
35 Toes to Bar
40 Pistols
45 Push Press @ 95#
50 KB Swings @ 70#
250 Double Unders
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