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WOD 010618: High Fives All Around


CrossFit: Team WOD Teams of 2 2 RFT 100 Partner Sit Ups (20/14#) at least 1 mat in length away 75 Dumbbell Snatches (50/35#) 50 Burpees – Finish – 2K Row BootCamp: 28 MINS AMRAP 60 Cals Row 50 KB Taters (24/16k) 40 Burpees Lat Jump Over KB 30 Strict Pull Ups 60S Partner Hollow

CrossFit:
Team WOD
Teams of 2
2 RFT
100 Partner Sit Ups (20/14#) at least 1 mat in length away
75 Dumbbell Snatches (50/35#)
50 Burpees
– Finish –
2K Row

BootCamp:
28 MINS AMRAP
60 Cals Row
50 KB Taters (24/16k)
40 Burpees Lat Jump Over KB
30 Strict Pull Ups
60S Partner Hollow Hold
10 x 10ms Partner Sprints (Both same time)

Cashout:
Cashout
4 Rounds
30s on, 30s off Partner Plank Claps

Novem Barbell Club:
Snatch
build up to 70% of 1 RM Clean
(1) 1+1 x @ 70%, (1) 1+1 x @ 75%, (1) 1+1 x @ 80%
(1) 1+1 x @ 70%, (1) 1+1 x @ 75%, (1) 1+1 x @ 80%
(1) 1+1 x @ 70%, (1) 1+1 x @ 75%, (1) 1+1 x @ 80%

Clean + Jerk
build up to 70% of 1 RM Clean
(1) 1+1 x @ 70%, (1) 1+1 x @ 75%, (1) 1+1 x @ 80%
(1) 1+1 x @ 70%, (1) 1+1 x @ 75%, (1) 1+1 x @ 80%
(1) 1+1 x @ 70%, (1) 1+1 x @ 75%, (1) 1+1 x @ 80%

Back Squat
build up to 70%
(3) 3 x @ 70% of 1 RM Back Squat

Banded Jumping Squats
(4) x 10 jumps

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