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What WOD??

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Push Press (5 reps every 2 minutes)

E2MOM-5

Use 80% of your 1RM. Attempt to cycle.

Bench Press (4,4,4,4,4,4)

Continue to work on your pausing at the bottom like last week, staying coiled like a spring to explode on each rep.

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP18

200 Meter Run

10 Alternating Dumbell Snatch (50/35)

15 Push Ups

20 Russian Kettlebell Swings (53/35)

Bench Press (5,4,3,2,1)

Establish 1RM if it’s a good day

Push Press (5,4,3,2,1)

Establish new 1RM if it’s a good day

Metcon (AMRAP – Reps)

3 Rounds of:

1 Min box jump (24/20)

1 Min handstand pushup

1 Min of power clean (135/95)

1 min of bent over row (135/95)

1 min of rest
total reps is the score