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3 of 4, So…5

August 30, 2015

This is week 3 of our 4 week strength cycle, ask working sets of 10.  This week will be 5 sets of 10.  Not only are there  good number of reps, but we really want you to keep the rest periods short – 90 seconds.

Continue to focus on perfect position with tempo – lower the weight on a 2 count, explode on the way up.  Try to keep the pause at the top and bottom of these movements short but precise – not a lot of resting at the top.

Tuesday’s benchmark comes from the 2014 CrossFit Team Series.  It’s an individual version of the team WOD: AMRAP 10, 10 Squat Cleans 155/100, 10 Burpee Box Jumps to 20″ for all.  It appeared on CrossFit.com last year, more on the team series tomorrow.

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Workout of the Day

Strength/Skill, Week 3 of 4

Deadlift, 5 sets of 10

Keep the weight consistent with what you have been using.  50-60% of 1RM is pretty good.

Conditioning

3 Rounds, for reps

1 minute at each station, FGB style

Wallball Shot 20/14

Pullups

Push Press 95/65

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