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Friday 9/22 WoD

21
Sep

Friday 9/22 WoD

Another fun weekend at CFWS!  Check out the Events

Saturday, September 23, 2017 at CFWS

• 8:30 AM – RP Challenge Weigh-In #2
• 9:30 AM (Community WOD) – Elise’s Farewell WOD
• 1 PM – 3 PM – Recipe Social & Potluck

Click the Event link for more details and to RSVP!


SKILL/STRENGTH

FITNESS
Clean Pull + Power Clean + Clean
8×1, use 95% of last week’s top working weight
TIMECAP: 20:00

PERFORMANCE
Clean Pull + Power Clean + Clean
10×1, use 95% of last week’s top working weight
TIMECAP: 20:00

Notes:
– If athlete did not perform this complex last week, they should do that workout here instead.
– Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.

WOD

FITNESS
3 Rounds For Time:
25 Deadlifts, 155#/125#
25 Wall Ball, 20# to 10’/14# to 9′
TIMECAP: 10:00

PERFORMANCE
3 Rounds For Time:
9 Power Cleans, 155#/105#
15 Deadlifts, 155#/125#
21 Wall Ball, 20# to 10’/14# to 9′
TIMECAP: 10:00

SCALING GUIDE
Deadlift: Athlete should be able to complete each round in no more than 1:30. Scale load and/or repetitions accordingly.

Wall Ball: Athlete should be able to complete each round in no more than 1:30. Scale load/height/repetitions accordingly.

 

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