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CrossFit Training in Eagle River, Alaska

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Tuesday’s WOD – November 22, 2016

Skill

5:00 EMOM
Clean Pull, High Hang Squat Clean, Hang Squat Clean

Every 1:30 for 5 Sets
Squat Clean, Hang Squat Clean
Set 1: 60% 1RM
Set 2: 65% 1RM
Set 3: 70% 1RM
Set 4: 73% 1RM
Set 5: 76% 1RM
Take an additional 6:00 to build to a heavy complex for the day.?? No more than 3 attempts.

Conditioning

12:00 EMOM
Odd Minutes: 10 Deadlift, 55% 1RM
Even Minutes: 40 Double-unders

8:00 EMOM
Odd Minutes: 30 Seconds for Max Superman Rocks
Even Minutes: 30 Seconds for Max Hollow Rocks

 

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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