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Tuesday 9/20 WoD

19
Sep

Tuesday 9/20 WoD

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The Fall Nutritional Challenge begins this Saturday at 8:30am.

Step 1:  Check your inbox for the CFWS Coupon Code
Step 2: Purchase your Template!
Step 3:  Attend the weigh-in at 8:30am
*If you cannot attend the 9/24 weigh in, but still want to participate, please notify a Coach ASAP*


 

 

STRENGTH/SKILL:
Deadlift 8-8-8-8
(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 set.

CONDITIONING:
8 Rounds For Time:
20 Double Unders
6 KB Squat Snatch, light (24kg/16kg)
(TIMECAP: 12:00, TARGET INTENSITY: 9)

Notes: The KB Squat Snatch is performed on the same arm for 1 round. Alternate arms each round

SCALING GUIDE
Double Under: Sub 2 single unders for 1 double under
KB Snatch: Should be light enough that athlete can move smoothly through every set. Novice athletes may perform KB power snatch.

 

EXTRA WORK:
1) Overhead Squat 6RM, then 90%x6x3

2) Leg Raise to L-Hang: 5×10
*VIDEO: https://www.youtube.com/watch?v=7NDYuB85Rtk&feature=youtu.be

 

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