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CrossFit WOD for Friday 3/16

CGO 18.4 Rx

21-15-9 reps of
deadlift, 102/70kg
handstand pushups

then

21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk

CGO 18.4 Scaled

21-15-9 reps of
deadlift, 61/43kg
hand-release pushups

then

21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl

9:00 cap for both parts. Post score/time to whiteboard.

Olympic Weightlifting WOD

hang clean + clean + jerk

Powerlifting WOD

back squat
press
power clean

Gymnastics Strength WOD

handstand pushup and handstand walking development

Kettlebell WOD

Simple & Sinister

Banded Sumo Deadlift 2×10 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets

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