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WOD Archive - November 2014

Friday July 6 2012
geezer crossfing
friday:

rest day

CROSSFITTERS

Warm up: work up to a 1 RM deadlift.

Strength: 3x5 deadlift-5 @ 65% 1 RM, 5 @ 75% 1 RM, 5 @ 85% 1 RM.

Work capacity: For time..."fran". 21-15-9 reps of...
Thruster (95#/65#)
Pull ups

Core: 30x wtd leg levers

*note: As many of you can see, the xfit programming has changed up a bit. For the next 7 weeks, we will be doing a modified Wendler based strength cycle. It will consist of 5 days a week with strength and a short, intense work capacity m, t, th, f, and a longer work capacity on Wednesday by itself. By week, reps schemes will consist of 5, 3, 1, deload, 5, 3, pr week. Monday will be squat, Tuesday is power clean, Thursday is deadlift, and Friday is press. Due to the holiday this week is a bit off, but from here on out you can expect the schedule mentioned above.



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