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CrossFit WOD, April 17, 2018

CrossFit WOD, April 17, 2018

180417

Warm-up
Rowling 3 x 110M/Person

2 Rounds
10 Banded SA Press
10 Banded Push Up
8 Steering Wheel Turns (hands at 9/3 and turn 90 degrees both ways = 1)

Demo Bench
Demo PCL, Burp, Kipping Warm Up

Bench Press (6 6 6 )
Close Grip Bench Press
6 6 6 (75%)
Superset with SA DB Push Press x 6
The Mack (Time)
21 – 15 – 9
Hang Power Clean (135/95)
Lateral Burpees over Bar
Toes to Bar
Bulgarian Split Squat (5 5 5 5 )
5 ea. leg do at 45% bsq if possible
Shoulder Press (8 8 8 8 )
use DBs and do SA
4 x 8 ea. increasing weight, record if you can’t do same weight each arm
Bent Over Row (5 5 5 5 5)
try at 70% of PCL