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Wednesday 11/30 WoD

29
Nov

Wednesday 11/30 WoD

STRENGTH/SKILL:
Every 60 seconds for 15 Minutes:
1 Clean & Jerk

Notes
Athletes who have a 1RM clean & jerk should start at 70% of 1RM. Add weight after no fewer than two sets, no more than four sets.¬†Athletes who do not have a 1RM clean & jerk, or who’s 1RM clean & jerk is not current, should start at a weight which they could easily perform for the entire 20 minutes, at coach’s discretion.

CONDITIONING:
CrossFit Games Open Event 15.1

AMRAP 9:
5 Snatches, 115#/75#
10 Deadlifts, 115#/75#
15 Toes-to-Bar
(TARGET INTENSITY: 9)

Follow 2015 Open standards as precisely as possible.

SCALING GUIDE
Snatch: Scale load to work in no less than quick singles, with a drop and immediate reset at the floor.
S1: Hang Power Snatch
Deadlift: Scale load for athlete to remain unbroken.
Toes-to-Bar: Aim to complet in no more than 4 sets
TTB1: Kipping Knees to Elbows
TTB2: Perform hanging straight leg raise, as high as possible.
TTB3: Knee tucks

EXTRA WORK:
1)  Overhead Squat 1RM

GYMNASTICS WORK:

1) 5 Sets:
5 Tuck Front Levers w/ 0:05 Hold
5 Planche Rocks w/0:05 Hold
1:00 Hollow Hold

2) EMOM x 12 minutes:
5 Kipping or Butterfly Pull Ups

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