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+ The CrossFit Off Season: Time To Fix These 3 Weaknesses – Tier Three Tactical
CrossFit WOD for Wednesday 4/5
EMOM for 16 minutes:
a. 3 hang cleans
b. 8 alternating single leg toes-to-bar
5 rounds for time:
10 alternating front lunges
Fitness/Health = 30/20kg, Rx = 43/29kg, Performance = 70/50kg
Post time to whiteboard.
Olympic Weightlifting WOD
muscle clean + no feet clean + clean, front squat, pause upright row + high pull
partner slam ball toss situp, standing db russian twist, pause clean high pull, split press
Turkish getup practice
Swing work (progressing to single arm and snatches)