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Wednesday October 9th

8
Oct

Wednesday October 9th

DON’T FORGET THE 2020 CROSSFIT OPEN STARTS FRIDAY!!

Warm Up:
2 Rounds
10/8 Arm Only Cal Bike
10 PVC Pass Throughs
10 Wrist Rolls
10 Elbow Circles
10 Arm Up and Backs

With an empty bar go through 2 sets of 6 of each movement

Strength Day:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
RX-85% INT-75% BEG-65%
Working those percentages from your max of that specific lift.

The videos below help break down and highlight the differences between all 3 of the movements used in today’s workout.

For those dying for that extra Metcon work at the end here is Wod for you> start it whenever you want
10 Minutes
10 bike cals
20 air squats
200m Run

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