Wednesday 8/20 WOD

Main – CrossFit

SUMMER CRUSH GAMES AMATEUR WOD #3…Clean Time!!! Its time to move up the ladder cleaning house! Groove through the movement…listen to your nervous system, as if you go too fast through the ladder and burn out, you will struggle at the upper weights. If you are competing this week, do not, and i repeat, DO NOT do the DEADLIFTS. We only need to be wodding this week…not lifting heavy.

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WU

Coach’s Choice

SWOD

Deadlift (Lift Every 2:30min)

10reps @55%
10reps @65%
6reps @75%
8reps @80%
6reps @85%
4reps @95%

CRUSH GAMES ATHLETES DO NOT DO DEADLIFTS TODAY! JUST WARM UP FOR WOD

WOD

Metcon (Time)

Clean Ladder – 7:30 Time Cap
4reps @95/65#
3reps @125/95#
2reps @145/115#
2reps @165/135#
2reps @175/145#
1reps @185/155#

*If unable to do full set of weights, scale down accordingly.

*BEGIN NEXT WOD WHEN CLOCK HITS 8:00min MARK.

Metcon (Time)

15 Hang to Overhead @95/65#

*Crush Games Athletes please observe the 2min time cap but finish all reps regardless of cap.

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