CROSSFIT WOD

November 18, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Now that The Open is over we start building your base strength, in turn you can better endure the WODs and express your skills!

Note: Going forward all athletes performing the Fitness version of the workout must perform it as prescribed in order to click the Rx button. This way the comparison is consistent and the workouts are performed the same way.

All athletes are encouraged to progress their individual skills and strength over time.

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Front Squat (80% 6 sets x 2 reps)

With a running clock:

00:00 – 60%x5

01:00 – 70%x5

02:00 – 75%x3

03:00 – 80%x2

05:00 – 80%x2

07:00 – 80%x2

09:00 – 80%x2

11:00 – 80%x2

13:00 – 80%x2

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Power Bar (Performance) (AMRAP – Reps)

AMRAP in 12 min:

9 Strict Pull-Ups

12 Hang Power Cleans (135/95)

9 Strict Handstand Pushups

21 Deadlifts (135/95)
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Power Bar (Fitness) (AMRAP – Reps)

AMRAP in 12 min:

9 Jumping Pull-Ups (head 8″ from pull up bar)

12 Hang Power Cleans (95/65)

9 Wall walks (hands behind 16″ marker)

21 Deadlifts (95/65)

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