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Tuesday 8/16 WoD

15
Aug

Tuesday 8/16 WoD

With Restoration Weekend behind us, it’s time to look forward to the NEXT BIG THING happening at Crossfit West Springfield!

On Saturday, August 27, 2016 we will have an End of the Summer BBQ at the Castle Pavilion on Fort Belvior.

PLEASE be sure to fill out the Pre-Vetting form with your Name, Driver License Number and Driver License State.  You can do so either at the Front Desk or online (see the Members page).

See the Facebook event for full details.


 

SKILL/STRENGTH:
Back Squat 3-3-3-3-3
(TIMECAP: 25:00)

Notes: Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.

CONDITIONING:
AMRAP 10:
7 Toes-to-Bar
7 Box Jump Overs, 24″”/20″”
7 Front Squats, 155#/105#
(TARGET INTENSITY: 9.5)

 

EXTRA WORK
a) 3 Rounds on a 3 Minute Clock:
15/10 Assault Bike or Row Calories
10 Hang Power Cleans, 115#/75#
Max Pullups in Remaining Time
Rest 2 minutes
(TARGET INTENSITY: 9.5)

b) Push Press 3-3-3-3-3
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.

 

 

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