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Emily joins the 500-level WODclub!

ARTICLES

+ CrossFit Games Season: An Intermediate’s Guide to the Open – Beyond the Whiteboard

CrossFit WOD for Friday 2/16

CGO 12.4/13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Compare/contrast to Monday. Post scores to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 3/3 (Deload)

repeat this week’s complexes!

Powerlifting WOD – Week 6/7, Day 3/4

SSB box squats
deadlift + bands

Gymnastics Strength WOD

press day: hspu, dips, handstand presses

Kettlebell WOD

Kettlebell Bent Press Progression

Intervals!
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x

then

Simple & Sinister

Michi joins the WODclub at the 1000 level!

Here’s the plan this week:

ARTICLES
+ Coaching Roundtable: CrossFit Games Open 13.3 Tips & Advice – Tabata Times

CrossFit WOD for Monday 2/12

Halved CGO 12.4/13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 6/7 (Deload), Day 1/4

snatch complex, individualized for your weaknesses, back squats

Powerlifting WOD –  Week 6/7, Day 1/4

wide-stance good morning 3RM

Kettlebell WOD

accessories+mobility, then

ARMOR BUILDING

YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats