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Ashley holding a bell overhead

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+ WSP Sergeant Single-Handedly Clears Fallen Tree Off I-405 – KOMO 4 News

CrossFit WOD for Wednesday 7/18

as many reps as possible in 40 minutes:
200m farmer’s walk, 2×24/16kg
60 situps
400m suitcase walk, 24/16kg
60 barbell hip bridges, 43/29kg
200m farmer’s walk, 2×24/16kg
60 slam ball, 20/10lbs
400m suitcase walk, 24/16kg
60 jumping squats

Post score to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 2/3.

No Olympic Weightlifting classes all next week as much of staff will be out on vacation.

SNATCH + OHS then establish a heavy SNATCH
ROMANIAN DEADLIFT 80/8 (3)

midline, 200 reps
stretch

Powerlifting WOD – Week 4/4, Day 2/3. No Powerlifting classes all next week.

No Powerlifting classes all next week as much of staff will be out on vacation.

two rounds of 4 sets of 6 throws
bench press 6×5 at 70%
400m kettlebell rack walk
floor press 5×15
Fifty tricep extensions 5×10

Kettlebell WOD

**KettleBell LP (Double Bell): Final week**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 4x Double KettleBell Cleans
– 10 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters

Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required.

12 min AMRAP
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

STRENGTH
– 3×20 Press
– 3×20 Floor press
– 3×10 Windmill to press
– 3×20 DKB sidebands

Abs!