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OUR BLOG

7/18/2017

By SSCrossFit | In WODs | on July 19, 2017

Weightlifting:

Every 1:30 for…

1 Clean & Jerk (full)
Begin @ 60% of 1RM – add 20/15# each 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep.
I.E. 2 misses @ 245, hit 225# on the next minute for a double, the next minute hit 205 for a triple, etc – until you are back to 60%. Note the comparison between last week and this week as far as hit:miss.
Conditioning:

30:00 AMRAP with HR between 130-140BPM of:

400m Run
5 Wall Walks
10 Strict Ring Dips
15 Ring Rows (feet even with rings)
20 V-Ups

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