WOD 586

Main – CrossFit

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A. Warm-Up

Slow 8 Minute AMRAP

12 Empty Bar OH Walking Lunges

12 Calorie Row

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

12 Shoulder to OH 115/75lbs

10 Box Jumps 30/24″

8 CTB Pull-ups

C. Interval Work

C: Metcon (2 Rounds for time)

2 Rounds

40 Toes to Bar

30 Front Squats 135/95lbs

20 Strict HSPU

*Rest 3 Minutes

D. Olympic Lifting

D: MisFit Snatch Complex (2-2-2-2-2)

Squat Snatch

OHS

Hang Squat Snatch

OHS
‘MisFit Snatch Complex’ 5×2 – All sets heavier than week 2.

Drop the bar and reset between “reps”

E. Strength

E: Deadlift

Touch and Go Deadlift 1×5 – If last week was really heavy, use 90% of it for your set. If it was easy, go heavier.

Warm up with singles and doubles, hit your one set and be done.

F. Mental Work

None Today

G. Accessory

G: Glute-Ham Raises (5-5-5-5-5)

Glute Ham Raise 5×5 with plate hugged to chest AHAP

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