9/21/16 – CrossFit

CrossFit Workout of the Day:

Skill: (5 min)
DB Clean & Jerk Technique

Strength: (20 min)
Deadlift – 5RM Test
[50/8 60/5 65/5 70/5 75/5 80/5 MAX/5]

WOD: (25 min)
– Alternating EMOTM for 9 Minutes –
10 DB Clean and Jerks
15 Russian KB Swings
13/10 Cal Row

Rest 2 Minutes

– 2 Rounds for Time –
20 Shoulder to Overhead
200M Run
[8 Minute Cap]

L1: Light DB & KB, 45/33#
L2: Light DB & KB, 95/55#
L3: 50/30#, 53/35#, 115/75#
L4: 70/50#, 70/53#, 155/100#

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