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WOD – Mon, Oct 9

Intente

Today we go old school to start the week. We open with strength work where the focus is to simply build to a heavy set of 5 through 4 sets. This means all 4 sets you do 5 reps, but the effort and intensity should build through the 4 sets so that your final set is the heaviest of the day and perhaps a new 5rm. Then we do “Old School” which is a literal throwback to a CrossFit mainsite workout from years ago. It is “Fran” style movements and loading but for what may turn into double “Fran” or more for the fittest in the gym.

Warm Up (Checkmark)

3:00 Row or Bike

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6:00 AMRAP

6 Spiderman (3 each side)

6 Scorpion (3 each side)

6 Hip down push up

6 Stationary Lunges (3 each leg)

6 Air Squat

2 Wall Walks

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3×3 Goblet Squat with 4 count down, 2 count pause in the bottom tempo. Build the weight of the KB or DB used each set. Focus on knee’s out, chest up, weight in heels, prime yourself for front squat.

Prep for front squats with coach!

Front Squat (Weight)

Front Squat

Every 2:00 x 4 sets execute 5 Front Squat, building each set to a heavy 5 for the day.

Old School (AMRAP – Rounds and Reps)

RX Conditioning:

“Old School”

10 minute AMRAP

10 Thruster (95/65lb.)

10 Pull Up

Intermediate:

“Old School”

10 minute AMRAP

10 Thruster (75/55lb.)

10 Banded Pull Up

Baseline:

“Old School”

10 minute AMRAP

10 Thruster (45/35lb.)

10 Ring Row