Friday 20140905 Open Class

Posted: September 4, 2014 by ladygrape01 in Uncategorized
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Coach John reenlisted today, Thank you for your continued service! 

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S/S/S:

Bench 3×70%

3×80%

3+ x90%

AMRAP x 70%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week  *if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

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WOD:

Death by Clean & Jerk (135/95)

12 min Cut Off

Scaling Options:

C&J:

A) 115/65

B) 95/45

If fail a round, drop to 1 again on next whole minute.  Record initial successful rounds

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Xtra:

4X Max Effort Strict Hand Stand Push-Ups, rest 90 sec between attempts

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