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Weightlifting Strongman Practice/ Partner WOD

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Clean and Jerk Complex (Perform 5 sets of:)

2 Hang Power Clean + 2 Front Squats + 1 Jerk

Max Suitcase Carry (100 feet)

Metcon

Partner WOD

Metcon (Time)

Buy In- 100 Double Unders as a team

3 Rounds of:

Partner 1 hangs while partner 2 performs 15 American KB Swings (24/16)

THEN SWITCH

Partner 1 holds prone plank while partner 2 performs 10 Single Leg KB

Deadlifts on right side (24/16)

THEN SWITCH

Partner 1 holds Crab Hold while partner 2 performs 10 Single Leg KB

Deadlifts on left side (24/16)

THEN SWITCH

Cash Out- 100 Double-unders as a team