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171121

CF LEMAN VICH

Skill day, today you will spend the majority of the class working on one skill.

ROOKIE

Front Squat

A.
10 Rounds for time
2 Front Squat
10 Double Unders

INTERMEDIATE

Split Jerk

A.
Tabata
Split Jerk 60/40 kg
Front Squat 70/50 kg
Deadlift 100/70 kg

(rest 2 minutes between each to change loads)

ADVANCED

Phase: Oly
Week :2

Low NME Score -1
High NME Score +1

A.
Overhead Squat
4-4-3-3-3
Loading 50,60,65,70,70
Rest as needed

B.
Front Squat
3-3-2-2-2
Loading 60,70,80,80,75
Rest as needed

C.
For time:
3 Rounds:
Run 400m
15 Overhead Squats 40/25kg
Then
2 Rounds:
Run 400m
15 Front Squats 80/50kg
Then:
For time:
Run 400m
15 Back Squats 120/80kg

(cap time 18min)

D.
Accumulate 3 min in banded overhead hanging KB Hold

CF LEMAN NYON

Front Squat

A.
10 Rounds for time
2 Front Squat
10 Double Unders

CF LEMAN EAUX-VIVES

Front Squat

A.
10 Rounds for time
2 Front Squat
10 Double Unders

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November 21st, 2017|WOD|