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CrossFit WOD for Friday 3/23

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Scaled Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups

Post score to whiteboard!

Olympic Weightlifting WOD

clean DL + clean + jerk
front squats

Powerlifting WOD

back squats
press
power snatch

Gymnastics Strength WOD

chest-to-bar pullup development

Kettlebell WOD

Backwards PANIC BREATHING

In pairs, one athlete will hold a pair of dumbbells in front of a rower. The other partner will row the required distance before they switch roles. They partners will both complete 100-200-300-400-500m. If the bells come down at any point, the partner on the rower must stop until the bells are back up in the rack position.

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