WOD 579

Main – CrossFit

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A. Warm-Up

4 Slow Rounds

40 Double-unders

15 Pull-ups

B. Met-Con

B: Metcon (AMRAP – Rounds)

AMRAP 7 Minutes – Climb the ladder

1 Deadlift 335/235lbs

1 Muscle-up

2 Deadlift 335/235lbs

2 Muscle-up

3 Deadlift 335/235lbs

3 Muscle-up

And so on…

C. Interval Work

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x3

10 Front Squats 155/105lbs

40 Double-unders

10 Bar Facing Burpees

Rest two minutes between AMRAPs. Restart AMRAP each time.

D. Olympic Lifting

D: Squat Clean (5-5-5-5-5)

Squat Clean 5×5 @60-70%

Drop and reset each rep. Start at 60% and climb only if smooth.

E. Strength

E: Overhead Squat

Work up to a heavy overhead squat from the ground

Then EMOM for 10 Minutes

3 OHS @80% of the weight you worked up to

Start each round from the ground.

F. Embrace the Suck

F: Metcon (4 Rounds for calories)

4 Rounds

Max Calories on the rower in 7 Minutes

Rest 3 Minutes

G. Accessory

Accumulate 7 Minutes of holding on to a 70/53lbs KB in each hand, in 20 minutes or less.

If you cannot accumulate 7 minutes that quickly, your scale will be whatever you can accomplish in 20 minutes.

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