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CrossFit WOD 12-5-16

Today’s CrossFit workout is set up to help our athletes improve their barbell conditioning. I have found that this is almost equally as difficult to improve as gymnastics are. Barbell conditioning is a key component of CrossFit, and is best represented by workouts such as “Grace” (30 clean and jerks for time) and “Isabel” (30 snatches for time). Tying into my post last week about how over conditioning could actually slow you down on your WOD times, barbell cycling gets easier mainly by getting stronger. For example, a 95 pound power clean is really light to someone cleaning 300 pounds.

Strength: Back Squat

  • 5 x 5 at 75% of your 1 RM. If you did this last same rep scheme last time we did it (3 weeks ago) you may add 5 pounds to the bar.
    • Rest 90 seconds to 2 minutes between sets.

MetCon: 10-1/1-10 Ladder

  • Power Cleans
  • Push Press
    • You will complete 1 power clean and 10 push presses the first round, 9 and 2 the second, 8 and 3 the third, etc etc.

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